WOD
Strength
Snatch + 3 OHS: Build to heavy but perfect set
Conditioning
19.1
-or-
2 Rounds for Time (16 min cap):
15 Burpee Over Box (24/20)
20 Pullups
15 Burpee Over Box (24/20)
20 Toes to Bar
Extra
Strength
Back Squat: 50/4 70/4 80/2 90/2 100/1
Skill
Muscle Up (ring or bar): Accumulate 10-15 total reps working on kip explosiveness and making the turnover at the top as easy as possible.
*scale w/ seated or banded MU progress.