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10.7.15

6
Oct

10.7.15

Warm-up

3 Rounds

200m Run

10 Scorpions

10 Press with the Bar

10 Leg Swings E/L

1 Wall Walk

Strength/Skill

Military Press

1 x 5 @ 55%

1 x 5 @ 65%

1 x 5+ @ 75%

METCON

15-12-9

HSPU

Box Jumps 30/24

DL 255/185

Extra Work

gymnastic:

4 sets of the following complex: 2 strict TTB + 10 Kipping TTB + 2 strict TTB

*Rest as needed between sets

olympic:

Push Press: 8×1 up to a new 1RM

6 Min EMOM 5 Push Press @ 70% of 1RM + 5 Strict Pull-ups

Core

Accumulate 4 Min Hollow hold and Arch hold

 

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