Warm up
Invisible Randy
75 squat snatch PVC pipe - catch in the hole
Ready
8 min EMOM
15 second 3rd world squat
Down and back duck walk
Strength
Back Squat
3-3-3+ at 70/80/90% of your 90% of your NEW 1 rep max - reminder you added 5 kg this cycle
Metcon
3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 wall balls 20/16lb
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