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I will be covering some skill work today based on movements that might come
up in the open and give you chance to practice away from a work out 

ask me questions and develop your skills 

class will be split into pull and press

Pulling movement drills 
develop glide kip 
focus on 
ring / bar muscle ups 
Butterfly ctb/pull ups 
kipping ctb/pull ups 
Pressing focus 
strict or kipping HSPU 
HS walk 

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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