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11.10.18

Gymnastics
EMOM 8
Even: 20s/side SA KB  Wall Sit
Odd: 40s Plank/Hollow Body
Metcon (AMRAP – Rounds and Reps)
2 rounds on / 2 rounds off for 12 minutes
25 thruster 45/35
12 K2E

11.8.18

Weightlifting
TNG Power Clean
EMOM 8
4-5 TNG Power Clean @45-55%

Metcon (AMRAP – Reps)
4 sets:
In 4 mins complete the following:
20 Back Squat 115/75
50 DU
Max rep Push up with remaining time:
Rest 2 min

11.7.18

Gymnastics
Pull up Complex
2 strict pull up (hollow focus)
4 Kipp pull up (no butterfly)
6 C2B (no Butterfly)
R90s
x6

Metcon (Time)
4 rounds
350m Row
10 Hang Power Clean 95/65
10 burpee over the bar