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GYMNASTICS + WEIGHTLIFTING

WU

90” machine

25 Jumping jacks

10m Duck walk

10 Burpees

10 Up dog to downdog

SKILLS

A. Every 90” x 6 sets

2 Clean high pulls

1 Hang squat clean

1 Squat

METCON

Station 1:

3’ ON / 1’ OFF x 3:

12/10 CAL

12 DB bench press

*Remaining time: max reps Pull ups

Station 2:

3’ ON / 1’ OFF x 3:

15/12 CAL

12 BB bent over rows (35/30)

*Remaining time:max reps Hang power clean

Score: total reps

ACCESSORIES

3x:

10 Kipping arch to hollow

10 Banded pull down

10 Hollow rocks

10 K2E

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