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CROSSFIT

WU

2x

1’ Machine

5 Push ups

10 Jumping squat

10 PVC pass over

10 Band pull apart

10 Plank shoulder taps

10/10 Single leg hip thrust

20m Farmers walking

STRENGTH

10–8-6-4-2

DL

HSPU

WOD

21-15-9

Hang power clean

Barbell row


E3MOM 12’

5 Power snatch

5 OH squat

5 Barbell push press

5 Hip thrust

ABS

40” /10” x9

Hollow hold

Weighted Plank

Weighted sit-ups

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