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STUDIO CITY

Clean Complex 
Perform one set every 2 minutes for 5 total sets :[10 minutes]
Hang Power Clean 
Hang Squat Clean 
Thruster 

WOD 

“Sugarplum Swag”

14 minute time cap : teams of 2 

45 Synchronized Burpees to a plate 
56 Pullups (alternating every 7 reps )
70 Wall Balls (35 Each )
75 Box Jump Overs(24/20) Broken up anyway 
150 Double Unders 

with Time remaining perform :
Max Bar Muscle Ups as possible until time is up  
**scale Bar M.U. with either jumping /banded OR Burpee Pullups

Scores : there will be two scoring factors : Time before the Max out and the amount of Muscle Ups achieved


HERMOSA BEACH
STRENGTH
4 Rounds:
4 Bench Press @ 80%
rest 30 seconds
8 Single-Arm Ring Rows
rest 90 seconds

WOD
3 Rounds for time:
20/16 Calories
10 Alt Dumbbell Snatch (50/35)
5/5 Single-Arm Dumbbell Push Press
15 Wall Balls (20/14)
rest 1 minute

ACCESSORY
100 Hollow Rocks

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