Warm-up
Row 600 m
Squats
Pull-ups
Dips
Medball cleans
Stretching and discussing class for the day
Strength/Skill
Muscle-ups progressions and practice
WOD
As many rounds as possible in 20 minutes of:
3 Muscle-ups
15 Medball cleans (20/14)
30 Steps, walking lunge
Recovery
Short Stretching and Mobility Sequence
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