Warm-up:
7 Minutes @ Easy Pace:
100 Jump Rope
10 Goblet Squats w/Counterbalance
10 Ring Row + Sit Back
Strength:
1 Pull + 1 Snatch, build to max, then 90%x1x4
WOD:
AMRAP 20:
3 Muscle-Ups
5 Squat Cleans, 185#/135#
7 Box Jumps, 30″/24″
Extra Work: Power Clean & Jerk to max, then 90%x1x4