BASECAMP

Skill: Muscle up kip and pull (bar or Rings) 5 min

Skill: Ring dip holds (5 min)

Conditioning: AMRAP 20 min

10 Pullups

10 Single Arm OH Lunge (5/arm) (55/35#)

20 Air squats

VERTICAL X

Skill: Muscle up kip and pull (bar or Rings) 5 min

Technique: EMOTM x 10

Top down 3 position snatch (power position,  mid thigh, mid knee then snatch from Mid knee)

Conditioning: AMRAP 15 min

10 Pullups

10 Single Arm OH Lunge (5/arm) (55/35#)

20 Air squats