Warm up
100m Run
10 Good Morning
10 Cossack lunges
10 Samsung Twist
10 Bird/dog
Strength (15min)
1RM Snatch
METCON (30min Cap)
For Time
100 Pull ups
100 Push ups
100 Butterfly Sit ups
100 Squats
Cool Down
Cobra
Scorpion
Twisted Cross
Happy Baby
Shoulder
Tai Gi Spins
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