091415

Warmup:

Shoulder Circuit

3 rounds:

5 powerclean (135/95) (95/65)

5 Front squat (135/95) (95/65)

5 strict ring dip

Strength: 1 RM back squat

Meton:

3 rounds

6 squat cleans (225/135)

6 muscle-ups

run 400m

then

6 squat cleans (225/135)

6 muscle-ups

Access. find 1RM box jump from seated pos.