Monday

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A. Every 2 minutes for 6 rounds:

    2 Power Cleans + 2 Cleans (tap n go)

B. 21-15-9 reps of:

    Front Squat (135/95)

    Chest to Bar Pullups

Endurance

2 rounds

5 Minute Row 

2 Minute Rest

800m Run (in 5 minutes)

2 minute Rest

5 Minutes of Single Unders

2 minute rest