Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell front squats
5 barbell strict press
100m run


Strength
super set x 3
10 DB lateral raises- dual
8 Pendlay row https://youtu.be/ezrZnmjZTR4
10 DB bench press- dual

WOD
"It's a Long Day"
21-15-9
wall balls 20/14
TTB
thrusters 75/55
box jumps 24/20"
KB swings 53/35

time cap 22:00