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:
Power Cleans
15 minutes to find your 1 rep max
Metcon:
1-2-3-4-5-6-7-8-9-10
KB swing
Goblet squat
KB press each side
24/20kg
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