wod 16/11

Skill
6 Rounds
20 seconds Single unders
10 seconds rest
20 seconds of Mountain climbers
10 seconds rest
15 Minutes of muscle up practice
Show options that they can practice and then coach individually from there.
During this time period accumulate 30 Strict Presses with an empty barbell.

Metcon
In 10 min
Build to heaviest weight for 4 reps of
Strict Press
Rest 5 min then
4 Rounds of (TC 15min)
Run 200 meters 
20 Push ups
10 Kettle bell snatches 16/8kg

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