FREITAG

A. Work for 12 min - switch after completing a set on one arm with partner

6-8 /side rotating ring row reach

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B. 4 sets

10 scissor kicks (hold for 3 sec each switch)

8-12 uneven DB/KB sumo deadlifts (not touching floor, add deficit when necessary)

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C. EMOM - 30:30 work:rest

1: Beat swings / high knees /toes to bar

2: 1 Suicide

3: 1/2 wall climb or wall burpees