A) EMOM 6mins:
Hspu
Option 1: 1-3 strict + 3-5 kipping
Option 2: 1-3 strict + 3-5 kipping + 1-3 strict
Option 3: 5-15 kipping
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B) For time:
200m Suit case carry – up to 32/24kg
30 Hollow body rocks or accumulate a 60 sec hollow body
200m Suit case carry
30 L-sit heel lifts over kb
200m Suit case carry
30 T2b
200m Suit case carry
30 Commando press ups
400m Run
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C) 3 sets/super set:
4 Floor press
8-10 e.a Single db/kb rows
