550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (Start this at 20 past the hour)
5 x 5 clusters, up to 185 lbs/125 lbs
a set of strict pull-ups
Workout (start this at 40 past the hour)
15-12-9 reps for time of:
power clean, 135 lbs/95 lbs
thrusters, 135 lbs/95 lbs
9 x 7 reps, on the 5 minute start of:
Start at 70% and go up as you can.
Work on your worst CrossFit Skill for 15 minutes.
Make each one faster than the last.