Front squat max effort for 1. 20 mins max.

Max double unders unbroken. (if you have over 200 then make these triple unders) 8 mins max.

Metcon (for reps)

Amrap 15 minutes

30 cal assault bike / rower,  then

18 wall balls (unbroken)
12 toes to bar (minimum 8 reps each time)



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