Warm up
Mobilise as necessary
Row 500m at 60%
EMOM 6 mins
7 burpees
Strength
Establish a 1RM strict press
4 sets of 5 weighted pull up
Olympic Weightlifting
10 minute EMOM
2 x push press 2 x jerk
Metcon
EMOM 10 minutes
Odds 20 Wallballs 8/6
Evens 20 Kettlebell swings 24/16
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