Strength
1) Shoulder Press - week 9
2) Shoulder Press - 5 x 10 at 50% of 1RM
Met-Con
For Time:
30 Handstand push-ups
40 Pull ups
50 KB Swings - 53/35 lbs
60 Sit ups
70 Burpees
Gymnastics
EMOM for 20 minutes
15 sec L-Sit (even min)
3 Muscle ups (odd min)
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