Skill: Hanstand hold / Pike push-ups
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EMOM x8:
1. 6-8 pike handstand push-ups
2. 30-40 seconds wall-facing handstand hold
5 rounds for time:
8 calories
10 push-ups
12 kettlebell swings
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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