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BASE

Kipping / Butterfly Pull-up

4x 6-10


AMRAP 7

200m Run

10 Strict Pull-ups


- Rest 3' -


AMRAP 7

200m Run

20 Push-ups


- Rest 3' -


AMRAP 7

200m Run

30 Squats


GAIN

Kipping / Butterfly Pull-up

4x 6-10


Strict Ring Dip

4x 8-10


Strict Pull-up

4x 8-10


SHSPU

4x 8-10

 
 
 

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