Conditioning:

40 seconds of work, 20 seconds of rest:

Ski for calories

Max reps GHD sit-ups

Max reps alternating dumbbell clean & jerk (50/35)

Bike for calories

Max reps pull-ups

Max reps wall-ball shots (20/14) @ (10/9′)

Rest 2:20 between rounds

 

4 rounds for score

 

Skill:

10 L-sit double dumbbell strict press

 

3 sets for quality and load

 

 

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