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Warm-up
Foam roll upper back and lats,
Sumo inchworm + push-up x5,
Pigeon to cossack x5/side,
Flat back shoulder flexion x10
Strength
Front squat 6×4
WOD
60/60:
Overhead squats,
Ring rows,
Weighted box step-ups,
Burpee box jumps
x3 rounds

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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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