Strength
Accessories- legs and core
Super set for 3 rounds
A. banded abduction swings x 8/side
B. adductor KB side bends x 8/side
C. hip flexor side to sides with OH plate hold x 8/side (over and back =1 rep)
3 sets
50 feet suitcase carry each side 70/53
10 KB swings 70/53
WOD
"Golden Monkey"
EMOM 16:00
min 1- 30 seconds of choice gymnastics movement
min 2- 10/8 cal bike
min 3- 12 shoulder to overhead 95/65 75/55
min 4- rest
11.06.2026
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