Warm up:
4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans
Skill:
3x
descending ladder 6-1 push ups with matching hold per reps
ME chest to bar chin ups
Strength:
Back squats 5 x 3 at 63/70/77/85/93%
Metcon:
7x
7 thrusters 42.5/30kg
7 ring push ups
7 evil wheels
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