7:00 medium pace on air dyne
2rds 500m row 10 squats, push ups, & sit ups
Snatch (last one): 3,3,1,1,1,1,1,1
45,70,95,120,135,150,160,170
3rds, for time:
10x70lbs KB snatch (ok, really last one...today)
10 burpee box jumps
50 double unders
8:38
3x5 bar dips
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