cleans @ 150 lbs
4-4-4-4-4-4-4

muscle ups (red band)
3-3-3-3-3-3-3

10 min met con
5 back squats @ 165 lbs
10 push ups
25 battle rope waves
7 rounds complete

pallof press 25 sec hold L&R x2

back lever tuck 10 sec hold x2