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Gymnastics Strength
16 min emom
Min 1: 20 sec dips
Min 2: 20-40 sec hollow holds
Min 3: 20 sec strict pullups
Min 4: 20-40 sec arch hold
Metcon
12 min amrap
12/9 cals
9 TTB
9 Burpee box jumps
Gymnastics Strength
16 min emom
Min 1: 20 sec dips
Min 2: 20-40 sec hollow holds
Min 3: 20 sec strict pullups
Min 4: 20-40 sec arch hold
Metcon
12 min amrap
12/9 cals
9 TTB
9 Burpee box jumps
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