500m row
3x
5 Strict pull ups
10 push ups
15 Wall squats
Ready
3x
10 good mornings band or bar
10 box drops with jump
10 Sampson stretch
Strength
Snatch high pull 80%
Clean high pull 105%
5x3
Metcon
21-18-15-12-9-6-3
Ring dips
3-6-9-12-15-18-21
Pull ups
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