great see so many of you getting behind each other, really makes a difference to those still going
Strength - Press
warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%
Metcon - For time
50 burpee over bar
50 Hang power cleans
Endurance -
Run/row - 1 mile time trial rest 5 mins, 4 x 1km repeats rest 3 mins
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