Sunday

                 4 Rounds for time 

10 Powercleans (135/70)

15 GHD sit ups

200 meter row/ski

*DB farmer carry to rower and back

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Or this one- 

        4 rounds

10 deadlift (315/225)

15 KB swings (53/35)

200 meter run

* heavy object carry to and from the treadmills