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PreHab: Scap Activation, Single Arm Lat Pulldowns, Face Pulls, Tricep Ext. Hollow Body Rocks

Warm-up: Kip Swings, Rope Turns, KB Complex

Specific: KB Snatch Review

Gymnastics Strength: EMOM for 10mins
Odd:3-5 Dips
Even:3-5 Pull-ups
*Assisted, Box, Ring, Weighted
*Assisted, Strict, Weighted, L-Hold

WOD: 

Rx: AMRAP 15mins
10 Pull-ups
16 KB Snatch
60 Double Unders

Rx+: AMRAP 15mins
5 Muscle-ups
16 KB Snatches
60 Double Unders

Option 1: AMRAP 15mins
7 Pull-ups
16 KB Snatches
30-45 Double Unders

Option 2: AMRAP 12mins
5-10 Ring Rows
16 KB Swings
60-100 Single Unders

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