Strength
Back Squat (3x3, 2x2, 1-1-1-1) I want these to be heavy. So break up the single reps.
Pistols (3 x 20)
Alternate legs. So 10 per leg per set.
Metcon
3 mile run or 5000 meter row
Warm up 10 mins Strength (20 mins to complete strength) 4x4 DeadLift 4 rounds not for time 8 single leg DB left leg 8 single ...
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