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Goat training!

20 min EMOM:

Min 1: Weightlifting goat
Min 2: Gymnastics goat

Weightlifting options: Thrusters, Cleans, Jerks, Snatches, etc.

Gymnastic options: Pistols, handstand fun, C2B pull-ups, butterfly pull-ups, T2B, etc.



  • Burpees
  • Box Jump
  • KB swing

L1 24/20″, 70/53
L2 20/18″, 53/35
L3 18/12″, 35/25 or lower

7 min time CAP!! Scale appropriately

Everyone did great on 15.3 but, this is the standard that we missed!

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