25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks
Strength:
Snatch
Clean and jerk
Front squat
5 minutes each - HEAVY single
Metcon:
21-15-9
1 1/2 thrusters 42.5/30kg
Calorie on the bike
Toes to bar
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