Online Programming Tag 23

Fitness:

3 rounds for quality:
Handstand Work
Single Under / Double Under Ladder
max rep strict Pull Ups

Climb the ladder in 8 mins:

10 Double Unders
10 Wall Balls
20 Double Unders
20 Wall Balls
...

Performance:

3 rounds:
10 strict Pull Ups
10 Ring Dips

Clean & Jerk
2x 3 @ 65 %
2x 3 @ 70 %
1x 2 @ 90 %
1x 1 @ 95 %

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