Strict Push/Pull:
12 min Emom:
10 Ring pulls
8-10 pushups
5-8 strict bar pullups
8-10 strict ring dips
12 min ascending
3 front squats
3 jumping pull ups
6/6
9/9
12/12
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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