Strength: Hang power clean (work up to a heavy single)

Skill: bar muscle up practice 15-9-6 Hang squat cleans, 185/125

 Strength: 5, 5, 2, 2, 1, 1 overhead squat 2

Open gym only today from 11-1. Please don't show up

"Murph" Run 1 mile 100 pull-ups 200 pus h-ups 300

Skill: double unders or triple unders "Frannie" 21-15-9-6-3 Thrusters, 95/65

Strength: 4 sets of: 1 hang squat clean + 1

Strength: Back squat 3x5 5 rounds 12 front squats, 135/95

Skill: Air bike  3 sets: 45 sec on, 1:15 off

Strength: Front squats 5,5,5 Metcon: 14 min amrap: 20 wall