Lifts: pj + j (1+2) x 5s
Drop set: 3×3 push press 50-60%
Wod: 5rft
Row 150m
Burpee to plate x 10 (no stand)
Rest 1 min
Into: 7+ min
Power clean + hang Clean + Fs (2+1+1)
CORE/back: 3rounds
5 strict pull-ups
5 box jumps
10 single leg deadlift each leg
