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warmUp

500M ROW
3 ROUNDS
10+10 KB BENT OVER ROWS
6 PUSHUPS TO DOWNWARD DOG
5+5 KB FRONT RACK SQUATS

STRETCH

15+15 RIG PEC STRETCH
30 SEC WALL SHOULDER STRETCH
15+15 HIP STRETCH

SUNDAY 23 JUNE 2024

Strength

STRICT PULLUPS
FIND YOUR MAX REPS SET UNBROKEN
3 SETS AT 50% OF TOTAL REPS
SCALING: RING ROWS

KIPPING HSPUS

FIND YOUR MAX REPS SET UNBROKEN
3 SETS AT 50% OF TOTAL REPS
SCALING: BOX HSPUS/ PUSHUPS

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METCON

14 MIN AMRAP

7 THRUSTERS 40/30

7 PULLUPS

7 SITUPS

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