Warm-up
200m Run
10 Push-ups
10 Pull-ups
10 Ring dips
10 Ring rows
20 GHD Sit-ups
20 Back Extensions
Shoulder Prep
Stretching and discussing class for the day
Strength/Skill
Push Jerk 5-5-5-5-5 reps
WOD
Three rounds for time of:
12 Muscle-ups
75 Squats
Recovery
Short Stretching and Mobility Sequence
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