400m run
3x
10 downward dog push up
10 ring rows
10 jump squats
Ready
6 min EMOM
Odd - 10 jump squats - don't forget the squat
Even - Duck walk
Strength
Clean and Jerk
15 minutes
Starting at 42.5kg/30kg
Keep adding weight to get to the max - use your time wisely
Metcon
8 min EMOM
Odd - 15 burpees
Even - 25 KB swings 24/16
2 min rest
8 min EMOM
Odd - 10 burpees
Even - 15 goblet squats 24/16
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