Strength
Bench press
5 Sets
3 Reps
Single arm bent over DB row
5 Sets
5 Reps
Metcon
5 Rounds for time
20 Thrusters
12 Pullups
20 Situps
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
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EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
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3 Rep Chest Press 90kg