Warm up:
Coaches choice
Stabilizer:
150 flutter kicks
Skill:
Rope climb
Strength:
Deadlifts
5-5-5 warm up
5-5-5+ 65/75/85%
Metcon:
Tabata
24 rounds of 20 seconds work, 10 seconds rest of
Thrusters 42.5/30kg
KB cleans 24/16kg - each side
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