Monthly Mobility:

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Strength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.

MetCon: “Helen”
3RFT
400m run
21 American KB swings 24/16kg
12 Pull ups
*Ask coach for scaling options.

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S&A WOD

Speed Pull
Conventional Deadlift 10*2*50-70% ME

MetCon: Complete 100 Russian KB Swings for time (AHAP)

EMOM perform 5 Goblet squats with same weight.