Strength: EMOM 15 min.
min 1: 8 x (1 dumbbell bench press + 1 dumbbell fly)
min 2: 3-5 strict pull-up + 3-5 chin ups (5-7 jumping pull ups and chin ups)
min 3: 10-12 double dumbbell front rack squat
WOD: AMRAP 20 min.
2-4-6... reps of
down ups
dips
dumbbell deadlift
alternating one leg v-ups
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