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1/23/23 strict press x 4

Warm up

1 minute handstand hold

30 second dead hang

Then 3 rounds

5 inch worm push ups

10 second active hang


Negative pull ups 3x3


Strict press-Build a heavy 4

Practice Kipling pull ups between sets

Conditioning ABACA

A 1/2 tabata pull ups


2 strict presses

20 second hollow rocks


20 second max handstand push ups


Bottoms up presses 3x7

Russian twists 3x30 seconds

Dips 3xmax reps

Skill WOD

Kiping handstand push ups

Kiping pull ups

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