Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Bench press
10-8-6 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
7x
1 min row sprints
1 min ring push ups
14 minute total working time
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