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12/5/22

Warm up

1 minute handstand hold

Then

3 rounds10 high swings

30 sec l hang

30 sec squat hold


Strength

Strict press-Build a heavy 2


Conditioning ABAC

A-3 Rounds for time

3 minute cap

5 strict chest 2 bar pull ups

10 back squats


B-EMOM3

1 strict press

20 seconds of floor wipers


C-3x5 bottoms up press

3x10 barbell face pulls


Oly WOD

EMOM5

3 jerks (2 push+1 split)

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