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Special Strength
Waiters walk/suitcase carry 30/30/60 x5
Mobility
Sumo inchworm + pushup x5,
7-way shoulder,
Inchworm + snap-up x5
WOD
In 60s:
20KB Swings, max meters row
Rest 2 min
In 60s:
10 Chest to bar,
Max reps burpees
Rest 2 min
x3 Rounds

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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