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Fitness

A1.  Back Squats – 4 x 6 

A2.  Pull-overs – 1 x 20 

B.   AFAP 

15 – 12 – 9 

Swings 

Push-ups 

2 Min Rest

-Repeat for a total of 3 cycles  

Performance 

A1.  Back Squats – 4 x 5  

A2.  Pull-overs – 1 x 20 

B.  AFAP 

100 x Double-under buy in 

21 – 15 – 9 

Swings @ 1.5 pood/1 pood 

Push-ups/dips 

3 Min Rest 

15 – 12 – 9 

Swings 

Push-ups/dips 

2 Min Rest 

12 – 9 – 6 

Swings 

Push-ups/dips 

100 x Double-under buy out 

Sport 

A1.  Back Squats – 5 x 3 

A2.  Strict Chin-ups – 5 x 8-10 or Muscle-ups – 5 x 3  

B.  AFAP 

100 x Double-under buy in 

21 – 15 – 9 

American Swings @ 2 pood /1.5 pood 

Ring-dips 

3 Min Rest 

15 – 12 – 9 

American Swings 

Ring-dips 

12 – 9 – 6 

American Swings 

Ring-dips 

100 x Double-under buy out 

Optional Accessory 

Skill 

EMOM – 20 Mins 

Even Min – 10 x T2B 

Odd Min – 2 x Rope Climbs 

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