021213

Warm-up
AMRAP in 3 min
1 Slam ball
1 Burpee
+1 rep every round
WOD
A. EMOM x 12, 1 Squat-clean-thruster + 1 thruster
B. 1000m Row, 50 Wallballs, 30 Alternating dumbbell snatches

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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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