Warmup
Emom 9 HWPO
Wave Snatch (squat )
3 @ 67
2@70
1@ 74
Snatch pulls
Every 90sec
3x5 @ 93
Gymnastics
Emom 4
1-3 ring muscle ups
Emom 4
5-10 strict HSPU
Wod HWPO
3 Rounds for Time: 20 min
Row 60/40 Cals
100' Front Rack Dumbbell Lunge 50/35'S
50' Handstand Walk Or 30 Shoulder Taps
Rest 1:30 Between R
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