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 5x2 @ 70%
Snatch pull 3x3 - heavy
Front squat 3x3 @ 80%
Metcon:
Annie Goes Up and Down
50-40-30-20-10-20-30-40-50
Double unders
Sit ups
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