10:00 warm up- row/jump rope, shoulder mobility, then 3 rounds of 5 hang power snatches with just the bar and 5 wall ball


A. Power snatch, build to a TNG 3RM in 12:00


For time:

400 meter row

15 pull ups

25 KB swings

50 double unders

15 box jump overs

25 wall ball

400 meter row


Not for time:

200 meter farmers carry 

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