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Part 1

Gymnastics Conditioning

5 rounds:

8 kipping deficit hspu’s

20-30 second L-sit hold

Rest 90 seconds

*Choose a deficit that allows you to do the reps unbroken.

Part 2

Dark Places

3 rounds:

Run 500m

25 thrusters (75/55lb.)

Run 400m

20 bar facing burpees

Time cap: 23 minutes

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