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Monday, May 16, 2022

Skill:

Kipping/Butterfly Pull-ups:

3 Rounds for Quality: 

10 Hollow Body to Arch Transitions

:30 Active Shoulder Hang from Bar

10 Hips to Bar (Butterfly: 10 Box Supported Butterfly Pull-ups)

8-12 Kipping Pull-ups (8-12 Butterfly Pull-ups

WOD: 

10 Rounds for Time: 

5 Bar Facing Burpees

5 Power Snatch

100 Meter Run

Rx+: 135/95

Rx: 105/75

Intermediate: 85/65

Scaled: 55/45

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