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Gymnastics

Weighted Pull-ups (1-1-1-1-1-1-1-1-1-1)

weighted pull ups underhand, choice is up to athlete to use one weight across or build up in sets, include what athlete did in the comment section and score final set

Metcon

Metcon (Time)

12 Minute AMRAP

12 Push Jumps

9 Box Jumps 24″/20″

3 Deadlifts “heavy”
For the Deadlift today use something at or around 85-95%. The Deadlift is meant to slow you down just enough to make you think about picking the weight up and holding onto it or just pull those quick 3 singles. Include your DL weight in the comment section.

scale 1: modify push ups to rack push ups or knee push ups, use a shorter bj height, 3 Deadlifts at 70%

scale 2: RX push ups shorter bj, Deadlifts at 75%

scale 3: RX push ups Rx Bj, 80% Deadlifts