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Sunday 12th November





HSPU EMOM x 10 minutes


  • Option 1: 5-10 Strict HSPU

  • Option 2: Floor pike HSPU 5 reps

  • Option 3: Floor pike HSPU Negative 2 reps with 3 seconds negative each rep


3 Rounds for time


//RX//

  • 9 DB Burpee deadlifts 22.5/15kg

  • 6 Wall climbs

  • 3 Rope climbs

//Scaled//


  • 9 DB Burpee deadlifts 20/10kg

  • 6 Wall climbs

  • 12 Narrow supinated grip single ring row


Core finishers

  • 20 Hollow hold

  • 20 Seconds Alternating leg V-up

  • 20 Seconds Tuck hollow hold

REST 1:00 x 3 rounds

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