Warm up: 2 min AMRAP of 5 Beat swing knee-ups & 10 Kettlebell swings
90 second Toes-to-Bar test – how many can you do unbroken (without coming off the bar)?
Mobility: 10 minute Squat prep
Strength: Squat – 20 min to work to a heavy triple
Then, 12 min AMRAP of:
- 5 Wall ball
- 7 Chest-to-bar pull-up
- 9 Kettlebell swing
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