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Updated: Nov 14, 2021


Gymnastics Strength

16 Min EMOM Min 1: 8-16 deficit pushups

Min 2: 15-20 Russian twists with plate

Min 3: 3-7 strict pullups

Min 4: 10-20 v ups


Metcon

8 min AMRAP

20/15 cals

10 DB single arm hang cluster

10 pullups


3 mins rest


8 min AMRAP

20/15 cals

10 DB single arm hang clean and jerk

10 toes to 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)

Gymnastics Strength

16 Min EMOM Min 1: 8-16 deficit pushups

Min 2: 15-20 Russian twists with plate

Min 3: 3-7 strict pullups

Min 4: 10-20 v ups


Metcon

8 min AMRAP

20/15 cals

10 DB single arm hang cluster

10 pullups


3 mins rest


8 min AMRAP

20/15 cals

10 DB single arm hang clean and jerk

10 toes to 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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