Strength

Back Squat

5 x 7 Reps ( % 75 )

Metcon

10-9-8-7-6-5-4-3-2-1 reps for time of:

Bent over barbell row ( 50 – 30 )
Shoulder Press
Strict Pull-up, no kipping

Core

50 GHD Sit Up

 

 

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