Warm up: if you have a partner… do yesterday’s warm up again(see below). If not; row for 6 minutes+4 min :15/45.
5 rounds
5 synchro burpees+10 synchro power snatches 75/55
A.
Build to a heavy Front Squat + Split Jerk
B.
Build to a heavy Hang Snatch + Overhead Squat
C. Make up missed work or
30 min emom
Min 1: 6/4 muscle ups
Min 2: 6 heavy back squats
Min 3: 6 burpee box jumps 30/24
Min 4: 6 bar muscle ups
Min 5: rest