1) 2 Second Pause Back Squat x 3 work to a heavy 3 then hit 7 more sets
2) Nasty Girls
For Time:
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
3) Double tabata row for meters
:40 on :20 off
Damper at 10- try and do more pulling
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