Take the blue pill!

Strength

Overhead squat 3 x 3 @ 75% (15min)

Performance Metcon

Rabbit Hole 4 Rds for time (15min time cap)

40 Double-unders

30 Box jumps, 24/20

20 Kettlebell swings 28/20

Fitness Metcon

4 Rds for time

80 Single skips

30 Box jumps or step ups

20 Kettlebell swings 24/16

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