Warm-Up
3×10 kb swings moderate weight
3×5 box jumps increasing height
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Strength/Skill
Emom x 9 minutes
#1 chinese rows x 5 each side
#2 air squats x 6 @4211
#3 burpees x 7
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Metcon
11.2…Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100)
12 Push-ups
15 Box jumps (24″”/20″”)”