Skill:
3x10
Strict pull ups - weighted if you are ready for it
Strength:
Back squats
5-3-1+
75/85/95%
Stabilizer:
3x
20 hollow rocks
20 v-ups
20 reverse toe touch
Metcon:
800m run
21 thrusters 45/32.5kg
600m run
15 thrusters 50/37.5kg
400m run
9 thrusters 55/42.5kg
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