400m run
3x
5 Strict pull ups
10 push ups
15 Wall squats - DEPTH
Ready
6 min plank
1st drop = time
Continue to hold for full time
Clean
3x3 at 65/70/75% of 1 RPM
then 3 at your max for today
Jerk
3x3 at 65/70/75% of 1 RPM
Metcon
14 min EMOM
5 burpees
100m SPRINT
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