Warm-up
Skip one lap
10 Push-ups
15 Sit-ups
20 Superman
10 DB Thrusters
Stretching and discussing class for the day
Strength/Skill
Bench press (10-8-5)-3-3-3-3-3
WOD
As many rounds as possible in 10 minutes of:
5 Thrusters
Sled pull
Sand bag lap
Recovery
Short yoga sequence 
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