Warm up 3 sets of 10 Cal Row 20 Alt Lunges 10 Push ups 15 Ring Rows Strength/Skill Front Squats 10-5-5-5-10 Training (Met-Con) 21-18-15-12-9-6 Box Jumps (24/20) Ring Dips Pull ups Scale options Scale height of box or step up Ring dips: use a band or sub with HR push…
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