Monday

Strength

Back squat 5×5 @70%

Metcon 1

6 rounds for time

500m row

1000m bike erg

Metcon 2

4 rounds for time

25 ghd situps (scale with abmat setups)

15 bar muscle ups (scale with chest to bar pull-ups)

10 power cleans @100/75kg (scale weight as needed)

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