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Monday 11252021

Warmup

Strength

Emom x 7

4 back squats

You pick load


Emom 3 min

Max Legless rope climbs / regular rope climbs

1/3-3 reps

4/6- 5 reps

7+ 7reps

WOD

AMRAP 20:

5 Strict Pull-ups

10 Alternating Single Dumbbell Power Snatches 70 / 50 lb

15 Lateral Dumbbell Burpees


Level 2

5 pull-ups / ring rows

10 alternating dB snatch 35/25

10 lateral burpee over dumbell

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