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GYMNASTICS + WEIGHTLIFTING

WU

-200m

-10 Inchworm to push up

-20m high knees

-10m Burpee broad jumps

-10 Shuttle run

-30” Dead hang

STRENGTH

Build to heavy

EMOM 90” x5

5 -5-3-3-3

Squat clean

*every set 10 DB Romanian DL

ACCESSORIES

3x

-20 Hollow rocks

-12 Box dips/ ring dips

-20m Farmers carry

METCON

21-15-12

-CAL

-DB snatch

-HSPU (HRPU)

*Cash out:200SU

15-12-9

-CAL

-Hang clean & press (25/30)

-Pull ups

*Cash out: 50 Medball sit up

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