Strength/Skill:
5×5 Overhead Squats @ 70%, every 2 minutes
Metcon:
10 Rounds
6 Wallballs 20/14lbs
9 Abmat Situps w/ wallball
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Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 295, 315, and 325# then 5x5 @ 255 every 3 minutes with no belt.
Hip Thrust: 10 reps @ 135, 185, 225, 275, 315# / 5x12 Strict Decline Sit-up touching elbow to opposite knee / 400 meter sled push with 185# on the sled.
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