Fitness
4 sets:
5 Strict Pull Ups + 10-20sec Ring Dip Hold (Top)
Complete 5 rounds for time of:
10 Pull Ups
15 Hand Release Push Ups
20 Air Squats
Performance
Push Jerk
10RM
Complete 3 rounds of:
400m Run
15 Box Jumps Overs
10 Front Squats 60/40
Post load and scores to the whiteboard.
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