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Warm-up
Row 30/30 x10
Gymnastics
Practice:
Giant beat swing,
Kip on rings,
Kipping HSPU
WOD
EMOM x30:
1. 8-12 Toes to bar
2. 10 Alt. pistols
3. 4 Burpee muscle ups (6 Burpee chest to bar)
4. 10 Strict HSPU
5. 3 Bar muscle ups (6 Ring dips)
6. 30s Front plank

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