Gymnastics / Mixed
EMOM 10
odd -3-6 ring MU
even - 12 DB snatch 50/35
right into
AMRAP 3
3 MU
12 DB snatch
Sport Practice
21-15-9
DL 225/155
HSPU
1000m row
21 -15-9
thruster 95/65
pull up
Upper Accessory
3 sets for quality
6/6 half kneeling landmine press
8 pendlay rows
40 sec static HS hold
Recovery Ride
10-15 minutes AAB at easy pace
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