Warmup

Tabata  core

shoot threws

Plank

Strength / skills

Emom 10 min

1 muscle up alternating ring /bar/ (strict pullup)

1 power snatch ( build )

WOD

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks 50/35

14-cal. row