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Gymnastic Strength

EMOM 20 mins

Min 1: 5-10 Ring dips

Min 2: 5-10 Pullups

Min 3: 10-20 Pistols

Min 4: 12-16 Reverse db flies


Metcon

15 min AMRAP

5 Power cleans

7 Front squats

9 Burpees over the bar


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)


Gymnastic Strength

EMOM 20 mins

Min 1: 5-10 Ring dips

Min 2: 5-10 Pullups

Min 3: 10-20 Pistols

Min 4: 12-16 Reverse db flies


Metcon

15 min AMRAP

5 Power cleans

7 Front squats

9 Burpees over the bar


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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