5x3 front squat w 1-1/4 w 3 sec pause on the last rep then: 3x1 walkouts @ climbing to 120% * hold brace position for 20sec


Testing opens 12.4 5min Amrap clusters @75-50kg

3min recovery

then: 200dbl unders for time 3min cut off. scale: max reps

Big Kahuna:

6x200m sprints E90sec

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