Strength: handstand push ups 5-5-5 and ring dips 10-10-10
Metcon: fight gone bad, 3 rounds for reps/calories, one minute at each station of: wall ball 9kg/6kg, sumo deadlift high pull 35kg/25kg, box jump, push press 35kg/25kg, row, rest
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Do you wish you could do the splits? Maybe you already can.