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Happy Birthday 40th Ese 


8am 
5 x E4MOM
20/15 cal row  
15 TTB 
12 S HSPU 
rest as needed 
9am 
Ese big 40 
40 syncro burpees 
40 power snatch 
40 syncro burpees 
40 clean and jerks 
40 syncro burpees 
10am 
Snatch high pull + power snatch 
6 x 1 
High hang snatch + hang snatch + snatch 
5 x 1 
pendlay row 
5 x 3 

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8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18Muscle ups 100ft HS walk or 60 cals 10:00 amSnatch high pull + Power snatch 5 x 1 3 position Snatch (high,hang,floor)5 x 1 OH Squats 3 x 3
Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 9 rounds 7 squat cleans 8 burpee box jumps Extras Endurance 45 min row 25-30 s/m Gymnastics 16 min AMRAP 4 bar muscle ups 8 HSPU 16 alt DB snatch 22.5/15