12/14/23

Warm up

20 second L sit

20 second L hang

20 second overhead squat hold

Conditioning

For distance

EMOM til failure

5 ring dips

5 hang power snatches 75/55

5 strict sit ups

Scaling-Intermediate

Ring dips by keeping feet on the floor

Power snatch an empty bar

Beginners

Bench dips-2xs the reps

Plate floor to overheads

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