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Warm Up Group Dynamics & Mobility Gymnastics: Skills Ring Muscle Up ONLY FOR ADVANCED EMOM 8’: 1-3 Mu/Mu Transition WOD 12’ AMRAP: 12 Deadlift @70/50 Kg 6 OTB Burpees 3 Hang Power Clean @70/50 Kg

Warm Up Group Dynamics & Mobility WOD For Time: 40 DUs/ 100 SUs 5 Rounds of Cindy 40 DUs/ SUs 4 Rounds of Cindy 40 DUs/100 SUs 3 Rounds of Cindy 40 DUs/ 100 SUs 2 Rounds of Cindy 40 DUs/ 100 SUs 1 Rounds of Cindy

Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8 A2- Strict C2B/pull up reps 3-6 WOD 3 Rounds For Time: 30 alt arm DB Snatch @ 20/10 Kg 20 alt leg pistols/ globlet squat 10 HSPU strict or  push up