Friday 21st July

Strength
Back Squat 3-3-3-3-3

Conditioning
6 Min AMRAP
6 Dumbell Thrusters 20/15kg
12 KB Swings 24/16kg

Then @ the 10 Min Mark
either
1000m Row or 50cals Assault bike.

10 Min – Skill Piece
Work on any of the following
1. Bar Muscleup
2. Kipping Pullups
3. Strict Pullups

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