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Skill Work (11/30/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 Kettlebell High Pulls (Slow concentric)
8 Kettlebell Presses
30 Foot Bear Crawl

Skill Work:
3 Rounds
4 Muscle Ups/20 Straight Arm Banded Pull Downs
10 Strict Handstand Push Ups/10 Box Handstand Push Ups
7 Minute Time Cap
3 Rounds
75 Double Unders
8 Kipping Pull Ups
7 Minute Time Cap

MetCon:
Welded Rx & Lean:
For Time:
21-15-9
Front Squats (95#/65#)
Calorie Bike
2 Minute Rest
9-15-21
Hang Clean & Jerk (95#/65#)
Lateral Burpees