1. Strength 

Clean & Jerk

6×3 70-75%

2. Metcon

For Time

9 Calorie Row

9 Thrusters 85/55 lbs

15/12 Calorie Row

15 Thrusters

21/15 Calorie Row

21 Thrusters

3. Accessory

Nose and ties handstand hold

10 rounds :15 on :45 off

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