Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up
Strength/Skill:
12 minutes to establish a 1rm heaving Snatch Balance.
#125
Metcon:
3 round for time of:
Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg (#50 DB)
Time: 16:20
Cash out:
5 min stationary bike
3 rounds of:
5 pull-ups
10 bar dips
then
#45 x 15 x 2 Weighted sit-ups
MFS:
1/1/3
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