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Warm-up
3 Rounds
5 Toes to bar
5 Swimmers
10 Dowel pass-through
10 Box Jumps
Sleeper Stretch
Strength
Bench Press 3×5
WOD
21-15-9
KB Swings
Box Jumps
Burpees

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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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