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REVIEW AND PRACTICE RING DIP 3 / 4 SET OF 10-20’’ RING HOLD (TOP POSITION) 2 STRICT RING DIP / NEGATIVE RING DIP 2 KIPPING RING DIP / 2 JUMPING RING DIP METCON (cap 15’) 15 – 12 – 9 – 6 – 3 STRICT RING DIP STRICT PULLUP 200m RUN AFTER EACH ROUND *scaling
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