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GYMNASTICS

WARM UP

AMRAP 6′:

100m

5 single arm ring rows / arm

10 scap retractions

10 Weighted V-ups


SKILLS

- Take 10 minute for work on ring dips / low ring Muscle Up


EMOM 8

Rx: 5 low-ring muscle-up transitions

Sc: 10 bench dips


CONDITIONING

“THE BRIDGE”

AMRAP 15

15 Ring Row From Box

10 Banded Ring Dips

200m

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