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104/23 pull ups/ strict press x 4

Warm up

1 minute row

30 second handstand hold

Then

3 rounds

1 wall walk

3 weighted or negative pull ups-Add weight each round

5/5 Cossack squats


Strength

Strict press- uild a heavy 4


Strict pull ups-1. I Ute max reps


Conditioning ABAC

A-1 minute max flitter kicks

1-max hollow rocks


B-Every 90 seconds x 3 rounds

2 strict presses

Pull ups 70% of 1 minute max


C-12/12-9/9-6/6-3/3

Single arm clean n press

 
 
 

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