Skill Work:
Muscle Ups
KB Swing efficiency
Oly:
Every 30 seconds for 5 minutes
1 Snatch (+5lbs heavier than 12/8/12)
Metcon:
2009 CrossFit Games Final WOD
30 "Squat" Clean and Jerks (155/105)
Partner WOD:
Accumulate
100 OHS (115/75) - heavier if you can
200 Double Unders
-Switch partners every 10 OHS
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