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Gymnastic & Strength
3-4 Sets of:
A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing
A2- 1-Arm-DB-Row reps 6-8 (each arm)
A3- Tuck Crunch reps 10-12
-rest 60”
WOD
For Time:
21-15-9 Reps of:
DB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg