Skill:
L-sits
Strength:
Strict press
3-3-3-3-3
65/75/85/95/105%
Stabilizer:
100 reps of your choice
Metcon:
10 HSPU
20 jump squats 20/15kg
30 toes 2 bar
40 ring push ups
50 KB swings 24/16kg
40 ring rows
30 hollow rocks
20 box jumps 24/20in
10 muscle ups - 3:1 pull ups / dips
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