A semi- smoker…probably didn’t help that I had a cigar and a few near beers last night!

1000m row

Olympic Lift
power cleans 5 @ 65lbs, 4 @ 85 lbs, 3×3 @ 115 lbs
back squat 4×3 @ 135 lbs

Gymnastics Strength
6x (10 ring dips + 15 sec hold)
4x (5 toes to bar+ 10 tuck crunch)

METCON for time
10 pushpress (65lbs)
20 wall balls (14 lb ball)
8 push press
20 wall ball
6 push press
20 wall ball
4 push press

THEN
10 min row for pace 1:45 for 400 m

work it out GIRLS IN GREEN!

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