Gymnastic:
HSPU
3 rounds - rest 30sec between sets
5 strict + 5 Kipping
Endurance:
Run
800m time trial
-rest 5min
2000m row @ 80% of 500m PR
Talking 'bout practice
S/S
C2B Pull Up Practice/Review (Kipping, Butterfly and or Bar MU)
3 x ME set -rest 3min between sets
WOD: FT
1-2-3.....10
Box jump 24/20
Deadlift 225/135
HSPU
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