Day 1023

CROSSFIT.

Warm up:
400m run/row (only once)
Joint Mobility
then...
10 push ups
15 squats
10 toe to bar
100m run/row
x3

Strength:
1 Rep max clean, you have 15 minutes (I maxed out at 95lbs)

WOD, 7 minutes AMRAP:
5 cleans (70% of max, I did 65lbs)
10 push ups
15 squats

I finished 5 full sets, plus one clean in the 7 minutes.