Advent: 100 double unders unbroken (if not 100, shoot for something challenging)
Strength: front squat 3×5
Metcon:
Rx
15 min amrap
20 kb swings, 53/35
20 kb slit cleans
20 wall shots, 20/14
20 burpees
Intermediate
15 min amrap
15 kb swings
14 kb split cleans
15 wall shots
15 burpees
Beginner
10 min amrap
10 kb swings
10 kb lunges
10 wall shots
10 burpees
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