Skill: 

EMOM x 6

Odd: 6 TTB or hanging knee raises

Even: 3 TnG Clean and Jerks @ 50%-60%

 

Strength: Back Squat

2x6@60%

1x4@70%

1x3@75%

2x2@80%

 

WOD:

Buy in: 500m Row

Then:

30-20-10

-Sit Ups

-Box Jumps

-Wall Balls

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