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Essentials:
A.
9min EMOM
1.Right Side Plank x 30 sec
2. Left Side Plank x 30 sec
3. V-Ups x 10 reps

9min EMOM
1. Turkish Get Up x 1 reps per arm
2. Overhead KB Carry x 50ft per arm
3. Goblet Squat x 10 reps

B.
3 Rounds For Time:
Man Makers x 5 reps
Kettlebell Swing x 25 reps
Single Unders x 50 reps

Fitness:
A.
9min EMOM
1.Right Side Plank x 1min
2. Left Side Plank x 1min
3. V-Ups x 10 reps

9min EMOM
1. Turkish Get Up x 2 reps per arm
2. Overhead KB Carry x 50ft per arm
3. Kettlebell Overhead Squat x 5 reps per arm

B.
3 Rounds For Time:
Burpee Bar Muscle Up x 5 reps
Hang Clean and Jerk x 25 reps 95/65
Double Unders x 50 reps

Performance:
A.
9min EMOM
1.Right Side Plank x 1min
2. Left Side Plank x 1min
3. V-Ups x 10 reps

9min EMOM
1. Turkish Get Up x 2 reps per arm
2. Overhead KB Carry x 50ft per arm
3. Kettlebell Overhead Squat x 5 reps per arm

B.
3 Rounds For Time:
Bar Muscle Up x 10 reps
Hang Clean and Jerk x 25 reps 95/65
Double Unders x 50 reps

Competitor Session 2:
A.
10min EMOM
3 Ring Kips + 2 Muscle Ups + 3 Ring Dips

B.
20min EMOM
1. Ski x 12 cal
2. Bar facing Burpee x 10 reps

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4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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