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Gymnastic Strength

4 Rounds

5-8 Strict pullups

5-8 Ring dips

10-14 Superman extensions

30-60 Sec plank hold


Metcon

20 min EMOM

Min 1: 30 Double unders + max DB STOH

Min 2: Rest

Min 3: 15 DB front squats + max pull ups

Min 4: Rest


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)

Gymnastic Strength

4 Rounds

5-8 Strict pullups

5-8 Ring dips

10-14 Superman extensions

30-60 Sec plank hold


Metcon

20 min EMOM

Min 1: 30 Double unders + max DB STOH

Min 2: Rest

Min 3: 15 DB front squats + max pull ups

Min 4: Rest


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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