Warm up:
Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row
Skill:
100 ab mat sit ups - add weight
Strength:
Push press
3-3-3-3-3
Metcon:
27-21-15-9
Deadlifts
Box jumps
Deadlifts weight increases each round
27 = 80/60kg
21 = 100/80kg
15 = 120/100kg
9 = 140/120kg
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