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Strength:

Gymnastics Strength:

EMOM 10

Rx+: 2 – 4 Strict Ring Muscle Ups

Rx: 1 Strict Ring Muscle Up

Fx: 3 – 5 Feet Elevated False Grip Ring Rows + 3 – 5 Strict Ring Dips

Scaled: 3 – 5 False Grip Ring Rows + 3 – 5 Hand Release Push Ups

Conditioning:

2 Rounds
1:00 Work/ :30 Rest
1: 25/20 Calorie Assault Bike (Fx: 20/15)
2: 20/15 Ski Erg (Fx: 15/10)
3: 25/20 Calorie Row (Fx: 20/15)
4: 100m Run

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Strength:

E3MOM 15
Back Squats
1: 2 @80-85%
2: 2 @85-90%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @90-95%

Conditioning:

AMRAP 14
28 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
14 Hang Power Clean (115/80) (Fx: 75/55) (Rx+: 155/105)

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Strength:

13:00 to Complete:
5 Rounds
5 – 10 Strict T2B (Fx: Straight Leg Raise)
5 Dumbbell/Foam Roller Arch to Hollow (:03 Hold in Hollow) (Fx: :45 High Plank)

Conditioning:

16 – 12 – 8 – 4
Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength:

20:00 to Establish:
1RM Squat Clean

Conditioning:

4 Rounds
36 Double Unders
18 Push Ups
9 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Conditioning:

For Time:

1000m Run
30 Chest to Bar Pull Ups (Fx: Pull Ups)
30 Kettlebell Swings (32/24) (Fx: 24/16)
800m Run
20 Chest to Bar Pull Ups (Fx: Pull Ups)
20 Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
10 Chest to Bar Pull Ups (Fx: Pull Ups)
10 Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
5 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Kettlebell Swings (32/24) (Fx: 24/16)
200m Run

Finisher:

Core Strength:
3 Rounds:
:45 Hollow Hold
15 V-Ups
:30 Hollow Hold 
10 V-Ups
:15 Hollow Hold
5 V-Ups
1:00 Each Side Wall Calf Stretch