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488 Regal Row Suite 118
Brownsville, TX, 78521
United States


Monday March 21 2016

Complete in Order:

A) Open 16.4 Repeat


4 Rounds:
400m run
20 C2B Pullups
15 Push Press (115/75)
10 Burpee Box Jump Overs
rest 90 sec

A) 4 sets:
- 8 hollow/arch kips on rings
- 4 strict chest to ring pullups
- 2 Ring MU

B) Complete 2 min total free-standing HS Hold, use well as needed. If this is easy practice alternating shoulder touches

A) Snatch up to 95% in 8 min starting with an empty bar

rest 3 min

B) CJ up to 92% in 8 min starting with an empty bar

Accumulate 2 min L-Hang from pullup bar