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11/16/22

Warm up

1 minute handstand with arm lifts (if possible)

Then

3 rounds

5 box jumps

7 dbl kb bottoms up presses

9 dbl kb high pulls


Strength

Push press-Build a heavy 2


Conditioning A B A

A-3 Rounds for time

2 minute cap

7 dbl kb rows 53s/35s

7 dbl kb swings


B-Every 90 seconds x 3 rounds

1 push press

Russian twists 20 seconds


Accessory

AMRAP7

3 wall walks

20 hollow rocks

10 rear delt flys


Oly WOD

EMOM5

2 push jerks + 1 split jerk


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