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Tuesday, February 28, 2017

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A: Warm Up
3 sets
15/10 Calories
10 Overhead Squats
3 Wall Climbs

B: Mobility/Prep

C: Gymnastics
10 minutes Handstand Push Up Practice

If proficient in HSPU work on consecutive kipping reps with good mechanics. If you do not have handstand push ups practice on your limiting factor (kick ups or wall climb, strength, kipping).

D: Met Con
15 minute AMRAP
60 Burpees
50 Calories Bike or Row
40 Shoulder to Overhead 115/75
30 Front Squats 165/115
20 Ring Muscle Ups

Fight to get into the second round! Barbell should be moderately heavy. Scale the ring muscle ups to pull ups and push ups.