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Warm-up 400 M Run
10 Spiderman Lunge
10 Cossack Squat
5 Inchworm
30 Air Squat
10 Scap Pull Up
10 Glide Kip
10 Ring Row
200 M Run
10 Hollow Rock
3 Wall Walk
10 Power Snatch Gymnastics Metcon (AMRAP - Rounds) EMOM 10
Odd: 20 AbMat Sit Up [15 GHD]
Even: 7 Kipping HSPU [Add deficit] Metcon Metcon (Time) For Time:
75 Cal Row
50 Power Snatch
25 Bar Facing Burpees Cool Down 5 Min Cool Down Bike, Performing 10 Banded Pull Apart EMOM
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