Skill/Strength:
10min working on Bar Muscle Up Progressions
-Find good jumping BMU height with box/bar combo
-If able to jumping BMU with bar above head while on box, introduce bands

Metcon:
For 4 cycles
AMRAP in 3 mins
4 Bar Muscle ups
5 Power Snatches 105/70lbs
6 Box Jump Overs 24/20in
-Rest 2 mins between each cycle
-For each cycle continue the AMRAP where you left off
-Log scores for each of the AMRAPS

Accessory Work:
Each for time
Run 500m
Run 2x400m
Run 3x200m

Mobility:
3 min lat smash per side