Skill:
6 sets of HSPUs
alternate between
Max Rep Strict HSPUs and
Max Rep Kipping HSPUs
Oly:
Power Snatch 3
+ Overhead Squat 3
Metcon:
AMRAP in 12
3 Strict, Deadhang Pull-ups
6 Power Snatches
9 Overhead Squats
Endurance:
10+ minutes of Rower or Airdyne interval work
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