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Wednesday 15th September



EMOM x 12 minutes


  • A- 5 Strict pull-ups + 10 kipping pull-ups (old school kip, no butterfly)

  • B- Planche lean: 30 seconds

  • C- Hollow rock: 30 seconds (hollow hold 30 seconds)



1:30 work/1:30 rest x 7 rounds


  • 6 Bar muscle-ups/pull-ups

  • 12 KB swings 32/24kg

  • Max Calories machine




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