EMOM for twenty Minutes: Even minutes: Snatch Balance 3 reps (starting at a lightweight and working to a heavy working load)

Odd minutes:

Either 1-3 Bar muscle up, 3-5 chest to bar pull ups or 3-5 strict pull ups.


Front Squat 5 x 3 reps @78% of 1 rep max.


3 rounds of:

5 strict toes to bar

10-12 Mountain climbers on the rings

10 supermans or 10 hip and back extensions on GHD.