Skill:
Hand stand push ups
Strength:
Pause Back squats
5x5 with a 3 second hold in the bottom
Skill:
Strict pull up progression
Metcon:
Been a long time for this one - oldie but goodie
"Deck of Cards"
Diamonds = push ups
Clubs = pull ups
Hearts = squats
Spade = sit ups
Joker = burpees
Ace card always is 11
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