Strength
Muscle Ups - 3 sets to failure. Fully recover between sets.
Or, accumulate 50 Muscle Up transitions.
WOD
EMOM for 12 mins
1 Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch Balance
3 Burpees
REC
EMOM for 12 mins
Even: 25 Double Unders
Odd: 6 DB Squat Cleans