Warm-up
Run 400m, then 2 rounds of:
10 DB Squat clean and jerks
10 Pull-ups
10 Dips
Stretching and discussing class for the day
Strength/Skill (after WOD)
Shoulder press (5-5-5)
WOD
Three rounds, 12-9 and 6 reps, for time of:
Squat clean and jerk (135/95)
Muscle-up
Recovery
Short Stretching and Mobility Sequence
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