Warm up: 10 minutes
Strength/Skill
7 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 7th
X7 Power Cleans
15 Minute AMRAP:
7 Front Squats @ 95#/65# (Clean the bar from the floor for the first front squat of each round)
14 Sit-Ups (use an ab-mat if available)
200 Meter Run
Shogun CrossFit 
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