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12/28/22

Warm up

1 minute cal bike

Then

10 v ups

20 second wall facing squat


Strength

5 rounds

6 strict toes to bar

4 long jumps

2 front squats-Increase weight each round


Conditioning

A B A

A 4 minute cap

5 rounds for time

5 chin ups

10 dips


B EMOM4

1 front squat


Accessory

2 minute front rack hold AHAP

60 s-db step ups 24/20

2 minute plank


Oly WOD

EMOM5

3 hang squat cleans

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