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A

Tech/Building

with an empty barbell

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

get workout weight on the bar [3:00]

PULL-UPS

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows

3 Pull-Ups

PUSH-UPS

0:20 Front Plank

5 Hand release Push-Ups

5 Push-Ups

AIR SQUATS

0:20 Squat Hold

5 Sir Squats

Practice Round

3 Pull-Ups

6 Push-Ups

9 Air Squats

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

B

WHEN DT MET CINDY

4 Rounds For Time:

2 Rounds of “Cindy”

1 Round of “Tiff’s DT” (70/50kg)

*Score = Time it takes to complete the workout

30 min TC

“Cindy”= 5 Pull ups, 10 Push ups, 15 Air Squats

“Tiff’s DT”= 21 DL, 15 HPC, 9 S2OH