Strength

Back Squats
-build to 50% doing sets of 4 THEN:
4 @ 50-55-60-65-70-75%

Work

"The Broncos"
29 Burpees
29 Calorie Row
29 Overhead Squats / Front Squats @ 95/65 / DB Squats @ 45/30
29 (K)Nees-To-Elbows / Knee-Raises
29 Chest-To-Bar Pull-ups / Ring-Rows
29 Overhead Lunges / Front Rack Lunges @ 95/65 / DB Front Rack Lunges @ 45/30
For Time

CompTrain

Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest
- build across sets to technical loads

From the 12:00 – 15:00
On the Minute x 3 – 1 Squat Snatch
Build to a heavy single for the day

Muscle-ups
Alternating EMOM x 6:
Ring MU
Bar MU
- focus on maintainable sets, not maximal sets