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Warm Up
3 Rounds
20 Jumping Jacks
15 Band Good Mornings
10 Hollow Rocks
5 Hanging Scap Retractions

Prep:
1×3-5 Kip Swings+ 5 Russian KB Swings+ 15 Single Skips
1×3-5 Kip Swings+ 5 OH KB Swings+ 15 Double Unders

Met Con
As far as possible in 6 Min:
3-6-9-12-15… Pull Ups
6-12-18-24-30… Ab Mat Sit Ups
Rest 6 Min

As far as possible in 6 Min:
3-6-9-12-15… KB Swings
6-12-18-24-30… Double Unders (scale to 2x Single Skips)

3 Rounds NFT
10 DB Powell Raise/side
10-15 DB Wrist Extensions/side

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