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06/12/2019

WARM UP

"AMRAP 6"

...200m Jog Buy-In...

..then..

- 2 Wall Walks

- 4 Rope Pull-Ups

- 8 Kip Swings (Ring or Bar)


SKILL

"EMOM 12"

- 40 sec MAX HS Walk (Bear Crawl)

- 3 Muscle Ups (4 Ring Row + 4 Ring Dip)

- 2 Rope Climbs (4 Rope Walk Ups)

- 1 Peg Board (4 Eccentric Strict Pull Ups)


CONDITIONING

PARTNER WORKOUT

"AMRAP 20"

- 400m Run

- 48 ft HS Walk

- 12 Muscle Ups

- 2 Rope Climbs

(*Split Evenly)

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