
Strength
12 Min EMOM
Min 1: 6-10 Strict pullups
Min 2: 10-15 Push ups
Min 3: 30-50 Weighted hollow hold
Min 4: Rest
Metcon
12 Min AMRAP
20/15 Cals (400m Run)
20 Alternating DB hang clean and jerk
20 Situps
20 DB step ups 20"
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
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