Warm up:
500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row
Stabilizer:
Coaches choice
Strength:
Snatch
3-3-3-3-3
Metcon:
Oh this chipper.....
50 of each of the following
Calorie row
Wall ball 20/16lb
Deadlift 102.5/70kg
KB swing 32/24
Front squats 70/50kg
Calorie on the air dyne
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