HAPPY NEW YEAR!!!!
Skill:
Max effort pull ups - anyway
Strength:
Front squats
Work up to a max for the day then -
1-1-1-1-1
Snatch
Work up to YOUR 90% then
1-1-1-1-1
Metcon:
8x
8 burpees
1 rope climb
8 bar muscle ups
1 tire flip
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