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Warm-up:
10 Hollow Rocks
10 Supermans
10 Jumping Air Squats
10 Heavy KB swings
Skill:
Emom alternating between:
15 Ab Mat Sit-ups
Plank holds 30 sec
Metcon:
14.4 Open
Amrap 14 min
60 cal Row
50 T2B
40 Wallballs 20/14
30 Cleans 135/95lbs
20 Muscle-ups
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