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6min ALT. EMOM
10 Kips/Arch Swing Drift/Kip Low Chest to Bar Pull-Ups
:30 Hollow Hold
4rds For Time: (14min Cap)
10 Toes to Bar
8/6 Bar Muscle Ups (8 Burpee Pull-Up)
20 (10ES) DB Hang Clean (50/35)
250m Row
10-15min Mobility
Box Squats (25) 2 warm up sets -then- 1 sets of 5 reps at 65% 1 sets of 4 reps at 70% 3 sets of 3 reps at 75% or 5-10lb heavier than last...
20min AMRAP 10/8cal Bike 8 DB Front Squats (50/35) 16 Box Jump Overs (24/20) 8 Shuttle Runs 8each side DB Push Jerk (50/35) 10min...
Deadlifts (20) 1 set of 8 reps at 50% 1 set of 6 reps at 60% -then- 3 sets of 5 reps. Every rep w/ a reset at the bottom. All sets at 65%...
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