30 strict pull ups
30 dips
Front squat
3 x 10 @70%
@187#
Clean pull
5 x 3 @90%
@240#
Clean dead lift
5 x 3 @100%
@275#
Snatch push press
5 x 5 @70%
@145#
Ghost (from mainsite)
=434
Row = 19/19/17/17/25/15
Burpees = 12//12/10/10/10/10
D/U = 33/48/55/44/41/47
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