Strength/Skill

Back Squats
Every 3 mins:
4 x 30s @ 70%

Work

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (24/16)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

CompTrain

Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Muscle Snatch High Pull + Muscle Snatch
Build to technical max