Warm up

3 rds

12 sa hp each side

15 band pull aparts

60 seconds supinated hang

Emotm 14

1 hang clean and jerk

6 minutes for dip setup / level selection

2 rds

3 dips

2 hang clean and jerk

1 bbh


Amrap 12

15 dips

12 hang clean and jerk

9 burpee bar hops

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