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Gymnastics
3 Rounds for quality
10-15 Hollow false grips rows (RX+ feet on box)
10-14 Handstand shoulder taps (SC to feet on box)
Handstand walk practice
Metcon
3 Rounds
1k row
rest 1:1
Gymnastics
3 Rounds for quality
10-15 Hollow false grips rows (RX+ feet on box)
10-14 Handstand shoulder taps (SC to feet on box)
Handstand walk practice
Metcon
3 Rounds
1k row
rest 1:1
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility