SWOD ( STRENGTH )

Gymnastic Skill

EMOM 12 min.
Odd: 6 weighted pull ups
Even: 8 weighted dips

For Time:
15-12-9
Thrusters ( 50 – 30 )
Muscle ups

Core:
AMRAP 6 min.
30 Double Unders
10 Ghd sit up
10 Ball slams

 

 

 

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