180719

1 ROUND OF "DT"

800M RUN

2 ROUNDS OF "DT"

800M RUN

3 ROUNDS OF "DT"

"DT"

12 DEADLIFTS, 155/105

9 HANG POWER CLEANS, 155/105

6 PUSH JERKS, 155/105

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20 ROUNDS FOR QUALITY 1 DEADLIFT+1 HANG SQUAT CLEAN+1 FRONT SQUAT+1 JERK

16 MINUTES 3-6-9-12 ETC... MUSCLE UPS DUMBBELL OVERHEAD SQUATS EACH SIDE

FOR TIME 50-40-30 BURPEES SIT-UPS CALORIE BIKE OR ROW