Skill:
Pull ups
Strength:
Back squats
5-5-5-3-2-5
***listen, if you can turn your head and chat with the people around you, you are not lifting heavy enough, you will not get any stronger, and your concern of hurting yourself from lifting heavy is unfounded, you will hurt yourself with improper form, and chatting when you lift instead of holding your breath and focusing on the movements. Just saying.
Metcon:
100 kb swings 32/24kg
50 double unders
100 kb upper cuts
50 double unders
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