Friday

Strength: Deadlift 3-3-3+  70%, 80%, 90%
Skill:  Double Unders or Triple Unders – work on kipping hands by side and not far from the body and jumping straight up/down with no donkey kicks or kick forwards. (2-5minutes)

Metcon:
21- 15- 9
Burpees
Pull Ups

Then 100 Double Unders

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