20 minutes to work up to a 5RM Front Squat WOD 3 rounds for time. 10 Bar Muscle Ups (sub for CTB Pull ups or Jumping Chest to Bar Pull ups) 10 HSPU (sub for seated shoulder press) 20 Slam Ball Cleans (30/20) (12 minutes or faster)
15 minutes to work up to a heavy 10 rep: Back Squat WOD For time. 21-15-9 Single Arm DB Snatch (50/35) Bar Muscle Ups (scale to Chest to Bar Pull ups or Jumping Chest to bar Pull ups) (12 minutes or faster)
EMOTM alt. for 10 minutes 40 Double Unders (sub for 40 seconds of singles) 10 Pistols (5 each leg no alternating) WOD Work up the ladder for 12 minutes 3 Hang Power Snatch (75/55) (RX+ 95/65) 3 Box Jump Overs (24/20) 6 HPS 6 Box Jump Overs 9 HPS 9 Box Jump Overs etc.