9 am – Lifting class

10 am – regular class

Row 300m, 20 kb swings, run 400m, 20 pullups, 50 DUs, 20 floor wipers

Row 600m, 40 kb swings, 800m run, 40 pullups, 100 Dus, 40 floor wipers

Row 150m, 10 kb swings, 200m run, 10 pullups, 25 DUs, 10 floor wipers

then

3 x 4 front squat

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