Pressing - build to a 3rm strict press 3secs down 1 sec pause fast up tempo Gymnastics- Either - 5 rounds of 1-2 strict ring muscle ups 4 pistols 8 kettle bell snatch 4 each arm Or 21-15-9 Ring dips Z press Workout 5 rounds for time (12 minute cap) 20kb swings 24/16 35 double unders
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