Warm-up
Skip one lap
10 Pull-ups
10 Dips
10 Medball cleans
20 Sit-ups
20 Back extensions
Stretching and discussing class for the day
Strength/Skill
Muscle-up practice
Shoulder prep
WOD
”Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch
Recovery
Short yoga sequence 
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