Warm-up:

200m Run then 3rds of:

3 1 ¼ Front Squats

5 Muscle Snatch

5 Ring Row or Ring Pull-up

Strength:

Back Squat

5×60%, 5×65%, 5×70%, 5×75%

Workout of the Day:

3rds for time

50 Air Squats

5 Muscle-ups

7 Power Snatch (135/95)

Or

3rds for time

50 Air Squats

5 Strict Pull-ups + 5 Strict Dips

7 Power Snatch (95/65)

Finish:

Midline Chipper