WARM UP
EMOTM 9:00:
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10 kip swings + 10 air squats
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10 ring rows + 10 lunges
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10 push ups + 10 good mornings
SKILL
Kipping pull ups
*10:00 practice
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
*Sprint effort. Coach athletes to go for big sets and hold on to the bar.