Wednesday

2:00 burpee CTB pullups 9/min pace
2:00 row >600m or 1:40/500m pace
rest 3:00
x2

10 sets
#225 back squat
100m row sprint 1:24/500 pace
rest 1:00

Thursday
Cl+J w/ pause at the knee
135-165-195-225-255-275-285(no jerk)-300(f)
Cl pull to knee 2x3
#330-330-330
pause front squat 2x4
305-305-305-305
press 4-3-2-1
160-170-180-190(f)

3 sets
2 weighted pullups #40
2:00 Amrap muscle ups
12,11,10