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09.10.2022

WARM UP

- 1:00min machine

- 10 Air squat

- 5 inchworm to push ups

- 50 Skipping rope

- 5 empty bar front squat

- 5 empty bar shoulder to overhead



STRENGTH

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

- Back squat

- KB Deadlift

- DB / KB shoulder to overhead



PARTNER WOD

For time:

- 50 Cal machine

* 50 Hand release push ups

* 30 Hang power snatch

- 50 Pull ups

* 20 Hang power snatch

- 50 Toes to bar / knee raises

* 10 Hang power snatch

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