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Wednesday the 20th of October.


Strength : Emom x 12


1st Bench Press x 5

2nd Strict Pull up x 5

3rd Handstand hold 20 sec


Conditioning : 6 mins


21 Double Unders or 40 SS

15 DB Snatch

9 HSPU and Push ups



8 min AMRAP Partner


30 Cals Bike Erg

30 Slamballs

30 Ski Erg

30 Down ups