Skill:
Double unders
3x50
Strength:
Front squats
5-5-5-3-3-1-1-1
Stabilizer:
25 GHD sit ups
10 Glute ham leg raise
25 Back extensions
Metcon:
1-2-3-4-5-4-3-2-1
10 KB swings - always
Number sequence above
KB clean and jerks each side
STRICT chin ups
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