3 rounds of:
max pull-ups (no more than 10)
10 push-ups
10 squats
10 sit-ups
Samson stretch
Metcon WOD
Every 2 minutes for 20 minutes:
8 snatches right arm
8 snatches left arm
suicide run
followed up with 2 minute plank
Strength Exercise
5 sets of 3 shoulder presses/3 push press/3 push jerk
Soccer
keep-a-away, juggling, and futsal
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