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December 5, 2018

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August 28, 2017

Skill/Strength:

Beginners:

Strict Pull Ups

Beat Swing Tech Practice

Intermediate and advanced:

5x Bar Complex:

-3 Strict Pull Ups

-3 Strict T2B

-3 Kipping Pull Ups

-3 Kipping T2B

 

Conditioning:

In 4:00 per part complete:

A) 500m Row

AMRAP Burpees

Rest 2:00

B) 500m row

AMRAP Pull Ups

Rest 2:00

C) 500m Row

AMRAP Burpee Pull Ups

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