Lift : 10 rm front squat Skill pull-ups : progressions and kipping Wod : wodapalooza wod ( 15 min to complete ) 2 min max effort pull-ups/muscle ups 1000 m row heavy single snatch  

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Lift : Otm clean cycle x 10r x 5s start (Wod weight) Skill talk : kipping hspu / hand stand walk wod : games options 20 OHS 95/65 50 kettle bell swings 50 m walking lunges 50:30 hspu 50 m walking [...]

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