Strength
1a. 3x5 Glute ham raises
-rest 30 seconds-
1b. 3x10 z-presses(both arms at once) AHAP
-rest 30 seconds-

WOD
20 minute AMRAP
Row 250m
12 Hang power clean 135/95#
Run 200m
10 chest-2-bar pull ups

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