Warm-up

Mobility
Do the first movement for 1-2 Mins each side.
3 Rounds of:
10 x Walking lunges
10 x DB Push press
10 x Ring rows
WOD
For time:
100m Front rack lunges (135#/95#)
Every 10m do 3 x Thrusters with same weight.
Immediately into:
3 Rounds of:
30 Sec L-Sit
10 x Ring Muscle-ups or 15 x C2B Pull-ups
Extra WOD
Oly lift
Power snatch
3 reps @ 65%
3 reps @ 70%
3 reps @ 75%
3 x 3 reps @ 80%
Snatch pull
4 x 3 @ 105%
Wendler
Shoulder press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%