Strength
Snatch balance/OHS, 5x3 with 3 second pause
Kipping/Muscle-up practice between sets
WOD
For time:
9 Strict HSPU
9 Muscle-ups
9 OHS 135#/95# (Rx+ 155#/115#)
800m Run
6 Strict HSPU
6 Muscle-ups
6 OHS 135#/95# (Rx+ 155#/115#)
400m Run
3 Strict HSPU
3 Muscle-ups
3 OHS 135#/95# (Rx+ 155#/115#)
200m Run