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Skill-work:

Gymnastics Skill Work 

AMR 10 Mins 

5 Wall Walks 

5  Ring Dips 

5 Strict HSPU

Mod to Pike Push Ups or Seated Press 

Conditioning:

For Time :

3 Rounds 

800 M Run 

20 DeadLifts 

7 Bar Muscle Ups 

40 DU’s 

RX(205/135)

Mod to 20 C2B Pull-ups