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Tuesday the 14th of November.


Strength : 5 rds


5 Strict Press

5 Strict Pull ups with 3 sec hold over bar each rep.

20 Sec Handstnd hold or Walk Practice


Every 3 mins


Conditioning : 4RFT


Run 200m

10 STOH 50/35kg

10 Burpee over bar

10 TTB


Time Cap : 12 mins


* If raining Bike 500m or Row 200m or Ski 200M

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