081915

STRENGTH 
Hang Snatch 
  Establish a 2 rep max 
METCON 
7 kb swings 53/35

21 sit-ups 

7 kb swings 

21 air squats 
10 min amrap 

*Comp= thrusters instead of kbs @95/65
GYMNASTICS 
Ring dips 

Pick the best rep/set

4×5

4×10

4×15

  
  

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