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Gymnastics

 

ADV/INT:Strict Muscle Up Skill Work

BEG: Strict Pull Up Skill Work

 

Conditioning

 

ADV:

4 Rounds for time:

8 Bar Muscle Up

30 Lunges

12 KB Clean and Jerk @20/16kg

 

INT: 

4 Rounds for time:

12 Pull Ups

30 Lunges

12 KB Clean and Jerk @16/12kg

 

BEG: 

4 Rounds for time:

16 Ring rows

30 Lunges

12 KB Clean and Jerk @12/8kg

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