Warm up
partner row 100m, 200m, 300m, 400m, 500m
2 minute squat hold
5 inch worms
10 air squats
Strength
7 set of 1 rep 3 position clean (floor, below knee, high hang 1 rep=3 movements without dropping bar)
WOD
5RFT
20 wall balls (20/14)
20 deadlifts (155/115)
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