STRENGTH

RX
10 EMOM
Odd: 5-10 strict toes to bar
Even: 5-10 strict pullups (hollow position)

Scaled
10 EMOM
Odd: 5-10 strict knee raises
Even: 5-10 body rows (hollow position)

METCON

RX
Buddy WOD
12 min AMRAP
20m Sandbag carry (hug) 65/45kg
8 Sync. toes to bar
10 Sync air squats
12 Sync. kb swings 24/16kg

Target: 5 rounds

Scaled
Buddy WOD
12 min AMRAP
20m Sandbag carry (hug)
8 Sync. knee raises/tuck ups
10 Sync air squats
12 Sync. kb swings

RX+
Buddy WOD
12 min AMRAP
20m Sandbag carry (hug) 75/55kg
8 Sync. toes to bar
10 Sync air squats
12 Sync. kb swings 28/20kg

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