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METCON 2 ROUNDS FOR TIME RX: 30 TOES TO BAR 30 ALT PISTOLS 30 KB SWING 24/16Kg 30 ALT DB SNATCH 22.5/15Kg   INT: 30 KNEES TO CHEST 30 ALT PISTOLS (ASSISTED) 30 KB SWING 20/12Kg 30 ALT DB SNATCH 20/12.5Kg   BEG: 30 HANGING KNEE RAISES 30 AIR SQUAT 30 KB SWING by feel

METCON 2:00 ON – 2:00 OFF X6 INTERVALS RX: 30 SUMO DEADLIFT HIGH PULL 40/30Kg MAX EFFORT SIT UP   INT: 30 SUMO DEADLIFT HIGH PULL 35/25Kg MAX EFFORT SIT UP   BEG: 25 SUMO DEADLIFT HIGH PULL by feel 15 SIT UP

METCON AMRAP 15’ 3 – 6 – 9 – 12 . . . RX: 3 HANDSTAND PUSH UP 3 DEADLIFT 100/70Kg   INT: 3 PIKE PUSH UP 3 DEADLIFT 80/50Kg   BE G: 3 PUSH UP 3 DEADLIFT by feel