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3 rounds not for time 4 TGU alternatine 10 Hip Swing hang on bar 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WOD For time 30 Pull Ups 400m Run 20 Pull Ups 400m Run 10 Pull Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Front Squat – 4 x 6 – 8 1’ di rest Barbell Cuban Press – 4 x 10 – 12 WOD For time: 1K Row 30 OH Barbell Walking Lunges 30 Burpees

3 rounds not for time 10 KB Russian Swing 10 Ghd Sit Ups 14’ EMOM odd - 5 Push Press even – 5 Deadlift WOD “ Annie” 50 – 40 – 30 – 20 – 10 DU Sit Ups