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11/20/23 strict press x 6

Warm up

2 minute row

1 minute handstand hold

30 second L hang

Then 3 rounds

5/5 bottoms up presses

10/10 alternating kb rows

15/15 flutte kicks


Strength

Strict press-Build a heavy 6


Conditioning ABAC

A-For Time (2 minute cap)

10 hang power cleans 135/95

20 deadlifts


B-EMOM3

3 strict presses


C-For Time

4-3-2-1 wall walks

8/8-6/6-4/4-2/2 single arm row 70/53

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