Sunday, September 30

400m Run Tabata KB swings 8 rounds :10 on :20 off 3 rounds: :30s plank 20 plank shoulder taps :30 Hollow Hold

Metcon (No Measure)

3 Sets not for Time 8/8 Front Rack DB Step-Ups 8 Ball Slams 8 Ring Dips

Metcon (No Measure)

EMOM 16 Min. 1 10-16 box jump overs 2. 10-16 DB Snatches 3. Max effort Pull-ups 4. Rest

Metcon (No Measure)

Cash-Out 3 Rounds: 50 Double Unders 20 Sit-Ups

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