Warm Up

6 min AMRAP

- 8 ring or bar kip swings

- 6 tempo OHS @ 45/35

- 3 squat snatches (pause just below knee) @ 45/35

- 8 box jumps

Skill

6 sets of...

- 3 squat snatches (keep these very light, under 50% of 1RM)

- *2 or 3 ring muscle-ups (based on skill level)

*ring muscle-ups can be substitute for your skill level in gymnastics (bar muscle-ups, CTB pull-ups, pull-ups, banded pull-ups, ring rows etc...)

Conditioning

2 rounds

- 40 air squats

- 30 KB swings @ 53/35

- 20 box jumps @ 24/20

- 10 burpee CTB pull-ups (starting from dead hang)