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WARM-UP

METCON

STRENGTH

2 rounds
20 pull down
20 pull apart
20 palof press 10/10
10 push ups

Amrap 12
1-2-3-4-5
Strict pull / ring rows
Strict hspu / pike hspu
Db row
Matador dips / box dips

Amrap 14
4-8-12-16……..
Burpees box jump
Pistol squat / single leg
bench pistol squat
Kiping pull up / ring rows