Friday, September 7th

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Buy-in: Weighted Ring Rows 4x10

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Strength: Bench 6x3 ~ with 1 Round of Dumbell Manmakers after each set

*Athlete picks weight

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WOD: 21-15-9

Floor Press @ 60% of Bodyweight

Ring Dips