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TUESDAY 9.24.19

LIFT + MOVE
20:00 EMOM
Odd: 4-5 Jerks (Split or Push) (From the ground) 
Even: Pulling Skill (See Below) 

Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds.

Pulling Skills can be either 
1) 3-4  Muscle Ups 
2) 5-7 Strict Pull Ups 
3) 5 Weighted Pull Ups 
4) 6-8 Kipping Pull Ups / Negatives/Jumping PU
5) 6-8 Feet elevated Ring Rows 

METCON
15:00 to get as far as possible 
15-14-13-12-10-9-8-7-6-5-4-3-2-1
American KB Swings 55/35
Burpees!
*Can you finish?!? RX+70/55 (Still American Swings) 
**Record time if you finish.

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