Jump Rope FS2
Run Long Lap
Dynamic Flex
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s
Q2 - Skill & Technique
EMOM 6 min
HS Kick Ups 5 - 10
Long Jumps 5
EMOM 6 min
Wheelbarrow 20yd
Partner MB Sit Up 5
Q3 - Strength & Power
Snatch 10/8/6/4/2
Farmers Walk 50yd
Partner Tire Deadlift & Tire Jump 10/8/6/4/2
Q4 - MetCon Challenge Team
Time set by Plate Push
2 Rd AMRAP
Plate Push 50yd
Air Squat Max
HR Push Up Max
MB Slam Max
KB Swing Max
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