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Skill development
Double/triple unders practice
Metcon
30 min EMOM
Min 1: 30-50 Double unders
Min 2: 10 burpees + max pistols (air squats)
Min 3: 15 box jumps + max KB swings
Min 4: max cals / max sprints
Min 5: rest
Skill development
Double/triple unders practice
Metcon
30 min EMOM
Min 1: 30-50 Double unders
Min 2: 10 burpees + max pistols (air squats)
Min 3: 15 box jumps + max KB swings
Min 4: max cals / max sprints
Min 5: rest
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
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 Swings Active mobility