Skill: pull up and kb swing
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ADVANCED
40′ EMOM of:
minute 1 – 15 Cal Row
minute 2 – 10 Wall Ball + 10 Box Jump
minute 3 – 20 DU + 10 American Swing @24/16
minute 4 – 8 Strict Pull Up
minute 5 – Rest
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INTERMEDIATE
40′ EMOM of:
minute 1 – 12 Cal Row
minute 2 – 8 Wall Ball + 8 Box Jump
minute 3 – 20 DU or SU + 8 American Swing @16/12
minute 4 – 6 Strict Pull Up
minute 5 – Rest
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BEGINNER
40′ EMOM of:
minute 1 – 8 Cal Row
minute 2 – 6 Wall Ball + 6 Step Up
minute 3 – 20 SU + 6 American Swing @by feel
minute 4 – 4 Strict Banded Pull Up
minute 5 – Rest