Strength/Skill
Pull-up practice
Muscle-up Practice
Snatch Pull Complex (EMOM for 10 minutes)
1 Snatch Pull + 1 Squat Snatch + 1 OHS
Conditioning
12 minutes to complete 3 sets of:
X Push-Ups
X Dips
X Body Rows
X = you pick number that will be challenging for you
Rest as needed between sets
Cash-Out (FOR TIME):
Max Flex Arm Hang Hold (chin over bar, underhand grip)