loaded pullups

+16# x 3

+ 17# x 3

+ 18# x 3

wait 10 min

Met con

12 body rows

3 tire flips

3x = 1 round

3 rounds 2 min between rounds

wait at least 4 hours

135# squat clean into thruster then 2 strict presses
145# same
155# same
3 min between sets