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Strength

Supinated Pull-up (2 x Max Reps, Rest 2-3 Minutes)

no weight here

Metcon

HSPU should be challenging here, but UB. So if you are a ninja make it strict, deficit or both. Scale for RC will be 9 strict pull-ups. 12-15 Minutes here.

Metcon (Time)

3 Rounds: 21 Calorie Row 12 Handstand Push-ups 3 Rope Climbs, 15'

Extra Work

A.1: Seated Z Press (2x15, rest 60 seconds)

A.2: Dual DB Bent Over Row (2x15)

#workoutoftheday

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