Buy In: Run Southern Star loop. Then complete 2 minutes of Tabata Double unders. 7 minutes
Skill Work: Muscle Ups 10 minutes
Clean Progression (unloaded bar). 5 minutes
10 minute EMOM (every minute on the minute)
complete 2 rounds of the following complex every minute of: 1 hang power clean, 2 front squats (you can't "meld" the clean into a squat clean and count that towards your front squats but thanks for playing) 1 jerk.
Weights 65% bodyweight women/ Bodyweight men. Scale as needed.