Warm up
5x
Row 300
1 round of Cindy
A)
6 min on 4 min off for 50 min
5 front squats 225/155
5 power clean and jerks 225/155
22/16 cal row
400 m run
Max muscle ups w/remainder
B) weakness work. Up to 1 hour. Your weakness from the past year or two years needs to go away.
C) class