2 wods and work

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Dynamic warm up

Group warm up

Skill
Muscle up transitions/muscle ups
(This should show you who needs to sign up for some extra gymnastics)

Strength
Snatch pulls.
As slow as possible floor to knee then accelerate up the thigh and
explode at the hip
3-3-3-3-3

Wod
Amrap in 7 minutes
5 muscle ups (scale 15 c2b or scaled muscle ups)
12 hand release push ups

Rest 3 min
Then
3 rounds for time of
15 box jumps 24/20
21 toe 2 bar

Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups

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