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Warm-up
Foam roll, Hip mobility circuit
Skill
5 Sets on 5 min timer:
5 CTB pullups,
5 Toes to bar,
5 deficit HSPU,
5 HEAVY KB swing
WOD
5 Rounds:
10 DB snatch alternating,
10 slamball,
15 lengths shuttle run

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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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