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Strength

Gymnastics

3x

False grip hold :15

Inverted row x8

Dip x6

Metcon

EMOMx16

Min1: Bike  2x :20on/:10off

Min2: Ball slam 15

Min3: Burpee 15

Min4: Rest

Accessory

3 rounds

L-sit

10 Half kneeling land mine press

8 kb windmill