Warm up:
4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans
Skill:
5x
ME elevated push ups
ME strict chin ups
Strength:
This week we are at 5 x 3 at the following percentages 63/70/77/85/93% of your 1 rep max
Deadlifts
Metcon:
5x
11 deadlifts - bodyweight
22 KB swings 32/24kg
100m SPRINT
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