Skill/ Strength: weighted box step ups
5x5 each leg (alternating)
Light: KB in each hand
RX: barbell in back rack

In between sets practice RMU
Light: kipping ring dips or box dips

Conditioning: 10' EMOM work with a partner
Evens - 12 Front rack lunges (alternating)
Odds - 8 Ring dips

Light: 15/20kg, knee pushups
RX: 30/55kg
A: 40/65kg, 12 ring dips

 

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