Strength:
A) Hang Snatch: EMOM x 9 min: 50/3, 50/3, 60/2, 60/2, 70/2, 70/2, 75/2, 80/2, 85/1
B) EMOM x 8 min: Odd min: FS: 75/4 Even min: 10 GHD Situps
Skill:
Bar Muscleups: 4 sets of 6-10 UB, rest as needed. Work on being fast and efficient on the reps.
Conditioning:
Open Repeat Workout (DO THIS BEFORE THE STRENGTH AND SKILL)
OR
5 Rounds:
250m row
6 GTO (135/95)
6 Ring Dips
Rest 2:1