Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Max effort Monday
10 minute EMOM
3 push press
*add weight every minute
Metcon:
7x
7 power cleans 42.5/32.5kg
7 thrusters
7 bar facing burpees
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