Skill:
Strict pull ups
Bar pull overs
Strength:
Snatch balance
Working up to a 3x3 rep Max
Overhead squats
4x3 at 85% 1 rep Max
Metcon:
30-20-10
With a 400m run between each set - finishing with a run
KB swings 32/24kg
Toes 2 Bar
Wall balls 20/16lb
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