7-6-12

Warmup: Samson/Sit-ups/Squats/Ring Rows/Burpees/Pull-ups/Row

Strength: 5-3-3-3-1-1-1-1-1 Overhead Squat

5-5-5-5-5 Shoulder Press

Metcon:

21-15-9

Box Jump

KB Swings

Sit-ups

Cool Down:

ITB/abductor/quad/straddle/groin/neck/playboy

Bread Challenge!

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