Warm up:
Coaches choice
Stabilizer:
100 four count flutter kicks
Skill:
Hanging bar movement of your choice
Pull ups
Muscle ups
Knees to elbows
ETC.
Strength:
Back squats
5-5-5 warm up
5-5-5 65/75/85% of your NEW 90%
Metcon:
12 minute EMOM
1 muscle up
3 hand release burpees
5 double tap wall balls
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