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Skill:

Pistols

0:30 hold on bottom of pistol-left

0:30 hold on bottom of pistol-right

20 Alternating pistols, pole assisted

 

For quality

 

Conditioning:

As many reps as possible in 4 minutes of:

10/8 Cal bike

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 2 minutes then…

 

As many reps as possible in 4 minutes of:

10/8 Cal ski

10 Sit-ups

3 Squat cleans (185/123)

 

… Rest 2 minutes then…

 

As many reps as possible in 4 minutes of:

10/8 Cal row

10 Half tacos

3 Squat cleans (185/123)

 

… Rest 2 minutes then…

 

As many reps as possible in 4 minutes of:

100m Run

10 GHD sit-ups

3 Squat cleans (185/123)

 

For total score

 

 

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