WarmUp
Run 400m
Mob: BandyLunge
2 Rounds
5 FrontSquat (BB)
5 RingDip

1) FrontSquat 10×2 @70%; Rest exactly :60

2) 5 Rounds
6 Clean @55% of 1RM Clean
9 RingDip
Run 200m

Cool
QuadSmash 5 min/leg
Roll

$$$As many ab mat sit ups as you can do in 1 min.

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