SOLO

Warm up:
10 wall balls
10 sit down stand ups
30 jumping jacks

Strength:
5x3 behind the neck push press
185, 195, 205, 215, 215

WOD:
3 rounds
9 power clean & jerk 155lb
6 Muscle ups

Rich: 7:52

Mid- Line
25 GHD sit ups
25 plank knee things
25 Russian twists
25 GHD sit ups