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Gymnastic & Strength:
EMOM 16’
Odd Deadlift 3-4 reps @ climbing
Even strict ring dip -3-5 reps
WOD
AMRAP 12’
3 m.u / 6 pull ups
6 db squat snatch #15/10
12 front rack lunges #50/35kg
18 db snatch #15/10
24 Jump over the barbell