Skill/Strength:
With 10 min on the clock
3 Rounds for quality
10 Strict Pullups
10 Strict Ring Dips
-Use bands if needed and work in with a friend

Strength:
Every 2:30 for 8 Rounds
1×10 Squat Snatch @40%
1×8 Squat Snatch @50%
1×6 Squat Snatch @55%
1×4 Squat Snatch @60%
1×2 Squat Snatch @65%
3×2 Squat Snatch @70%+
-Unbroken Sets
-Focus on consistency, not speed of your sets and cycling

Accessory Work:
2 rounds for quality of
Top Pull-up Hold 10 secs
Active Hang 20 secs

Mobility:
3 min trap smash per side
3 min delt smash per side