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Gymnastics : 8 mins
1 Wall walk with 15 sec hold ( upscale to palm raises/shoulder raps)
Or
Handstand walk practice
3 Strict Chins with tempo 325 ( 3 sec pulling up 2 secs at top and 5 descending )
Conditioning : Teams of 3
18 min AMRAP
10 TTB/Strict Knee Raises
10 DB Front Squats 15/10kg
Row/Bike 10/8 Cals
* relay style rounds