Skill:
10 mins on Turkish get ups
Strength:
IF YOU DID NOT DO CF TOTAL YESTERDAY - today is your day
If you did then
Front squats
3-3-3-3-3
Stabilizer:
3x
25 hollow rocks
25 GHD sit ups
25 half sit ups
Metcon:
8 min AMRAP
3 pistols - total
6 KB snatch - to each side 24/16kg
9 KB swings 32/24kg
Then when time is up take off on a mile run AFAP!!!
Score is total rounds + total time
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