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SKILL: Bar Muscle-up CONDITIONING: EMOM 15 of: Min 1: 15/10 [...]

WARM-UP: 100 Jumping Jacks -then- 2 x 20 Iron Cross [...]

STRENGTH: EMOM 10: ODD: :30 Farmers Hold EVEN: :15 HS [...]

CONDITIONING: 1k Run -then- 4 rounds of: 24 Wallballs @ [...]

STRENGTH: Bench Press 12 Minutes building to Heavy Triple CONDITIONING: [...]

STRENGTH: 1 x 3 Pause Front Squat @ 70% 2 [...]