DCF Thurs

10 sets
2 box squats as fast as possible (185#)

100 banded face pulls
100 banded pull downs
100 hanging knee raises

6 min AMRAP
800m run buy in
15 wall balls
15 pullups

3 min rest

6 min AMRAP
800m run buy in
15 wall balls
15 pullups

2 rounds/1 round + 27


Practiced power cleans for 30 mins afterwards, finished with doubles at 80kg then singles at 90kg on the minute for about 10 minutes.