Strength:
back squats 3×5 (45, 55, 65%)
Metcon:
Rx
3 rounds
30 kb swings, 70/53
20 ring dips
70 double unders
*sub 20 du or 120 singles
Intermediate
3 rounds
20 kb swings
12 ring dips
10 du or 70 single unders
Beginner
3 rounds
10 kb swings
10 push-ups
30 single unders
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