Warm up
run 800
5 minutes double under practice
5 minutes of pull up progressions or strict pull ups

Strength
Power position squat clean Find your max of this complex (new clients work on technique with your coaches)
2 power postition squat clean + push jerk or split jerk

Wod
50/60 Calorie bike buy in

Then 2 rounds of :
7 Muscle-ups (sub 7/4 bar muscle ups or 12 pull ups)
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders