Frosted Flakes

Warm-up:

Partner Row 1,500m(switch every 250m)

Alternate with:

Round 1: 15 Goodmornings w/bar
Round 2: 15 Rack Deliveries w/bar
Round 3: 10 Hang Squat Cleans w/bar

Followed by: 

20 Shoulder Swings

Mobility:

3 Way Shoulder Stretch + Foam Rolling: Find the pain.

Announcements:

Yoga tonight at Justified at 7:30pm! Friends can pay to drop in! 

Skills & Technique: (Click below for links to more info)

Wod:

Frosted Flakes

15 Bar Muscle-ups
5 Power Clean 205/145lbs
Run 200m
10 Bar Muscle-ups
10 Power Clean 205/145lbs
Run 200m
5 Bar Muscle-ups
15 Power Clean 205/145lbs
Run 200m

For time. 
Time Limit: 25 Minutes