400m run under 2:10
6x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats
Ready
2x
1 min plank
1 min side pulsing plank - right
1 min plank
1 min side pulsing plank - left
OLY CYCLE
Back squat 70% 5x5
Push press 70% 5x5
****if you want power cycle see your coach daily
Metcon
3x
50 wall balls
400m run
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