Skill:
Bar muscle up
Strength:
Power clean
3-3-3-3-3
Stabilizer:
25 GHD sit ups
25 GHD leg raises
Metcon:
12 min AMRAP
20 KB swings 24/16kg
then each side
2 KB cleans
1 KB strict press
3 KB front squats
back to 20 swings and keep up the cycle for 12 minutes
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