8am-10am: Open Gym
10am: Group WOD

Every 3 mins for 15 mins do:
9 Power Cleans, 155/105 lbs
7 Bar Facing Burpees
5 Bar Muscle-ups

This workout allows us to dip our toe back in the water towards some intensity. Having said that try to choose a reasonable pace for all five rounds. You should have at least one minute to rest before starting the next round. Power clean weight is moderate and should allow you to do you touch and go reps if desired but singles may be a better choice. This is also a great opportunity to work on the skill behind the bar muscle ups or strengthening elements to work toward it.

Post Work
3 rounds for quality of:
10 L/10 R Hip Circles
10 L/10 R Internal Hip Rotations
Single Leg Balance + T-Hold, L 30 secs/R 30 secs