Skill:
Push ups - any variation
3x17
Strength:
Deadlifts
10-5-5 warm up
5-5-5+ 65/75/85%
Accessory:
Glute ham leg raises
4x12 - weighted if able to do 10 unbroken
Stabilizer:
100 partner leg tosses
Metcon:
Elizabeth Squats
21-15-9
Squat cleans 60/40kg
Ring dips
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