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Wednesday the 29th of June


Strength : 5 rds


3 Bench Press ( add weight each round )

4 Strict Chins with 3 sec hold at top of each rep.

20 Sec hollow hold or rock


Every 3 mins


Conditioning : 10 Min AMRAP


12/10 Cals Bike alt Ski

40 Double unders or 60 Single Skips

12 DB Clean and Jerk

12 Ring Rows or 9 Pull ups or 6 C2B or 3 Bar mu















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