Warmup
1st
3 rounds of:
20 Pushups
20 Back Ext
20 GHD Situps

2nd
3 max hold L-sits

WOD
1st
Power Clean 3-3-3

2nd
“Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups (or 21 Pullups and 21 Dips)
135lb/95lb Hang Power Cleans, 10reps

 
At the Chalkboard: Perfect Technique
By Greg Glassman