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Warm-up
2 Rounds per arm
Waiters walk, 1 lap
1 arm swing, 10 reps
1 arm push-press, 10 reps
WOD
AMRAP in 6 minutes
8 Wall Ball/8 Box Jump
Rest 2 minutes
AMRAP in 6 minutes
5 Pull-ups, 10 Dumbbell push press 35/25, 15 Walking lunges with dumbbells
Rest 2 minutes
AMRAP in 6 minutes
10 KB swings, 8 Burpees, 6Toes to bar

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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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