All I have to say is HOLY SHIT DON'T let Coach Derek program AGAIN!
Skill:
Ring work
Strength:
Back Squats
5-3-1+
Pause squats
3x10
3 second hold in bottom 50%
Stabilizer:
100 half sit ups
Metcon:
17 min AMRAP
30 pull ups
30 KB swings 24/20kg
200m SPRINT
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