400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions
Ready
75 unbroken kettlebell swings
Strength
Deadlift
5-3-1+-3-5+
75-85-95% of your 90%
Metcon
5x
40 double unders
30 box jumps 30/24in
20 KB swings 24/16kg
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