Skill:
Told you - Derek and i had a bet 5 of you would get bar muscle ups by the end of the week. I am down by 4 :-)
Strength:
Bench press
5-5-5-3-2-5
Stabilizer:
30 total push up with knee pull to opposite shoulder... Left knee to right shoulder, right knee to left shoulder and that = 1
Metcon:
10 min EMOM
2 snatch
3 OHS
78-80% 1 rep max of more than likely your OHS
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