Mobility - Barbell into front of shoulder work internal range, hip mobility
Met-con - 7 min ladder
3,6,9,12, etc
thrusters
burpee
Skill - 10 min EMOM
odd - 50 Double unders (unbroken)
even - 30 sec plank hold
Endurance - this is a must do
Row - 10 x 250m
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