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Gymnastic & Strength:
A1- Front Squat- 4-5 x 6-6-4-3-3 @climbing
A2- 1-Arm- Ring Rows 4-5 x 6/8 each arm
A2- Superman Arch with pvc pipe in OH position 4-5 x 12-15 reps Rest 60-90”
WOD
4-5 Intervals 90”ON, 90”OFF AMRAP
10 Box Jump Overs
10 Power Snatch @ 35/25Kg