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Friday: Dec 15, 2017

Warm Up

10 Cals Bike

5 Ring Push Ups

x 2

Strength -

Snatch

Build to a heavy

Clean

Build to a heavy

Gymnastics -

25 Pike Ups

12 Barbell Roll Outs

25 Hollow Rocks

1:10 DBall Hold 150/100

x 3

14 Minutes AMRAP of

60 Cals Row

50 HSPU

40 Pull Ups

30 Power Cleans @ 155/105

20 Bar Muscle Ups

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