Skill/Strength:
Every 2 min for 8 Rounds
2 Clean High Pulls+1 Power Clean, unbroken, rest 15 sec, 1 Power Clean
3 Rounds at 83%, 3 at 86%, 2 at 89%

Metcon:
8 Rounds
100m Run
1 Bar Muscle Up
-Add 1 Bar Muscle Up each round
-12 min cap
-Scale BMU to Burpee Pullups or Jumping BMU

Mandatory Mobility:
3 min trap smash per side
3 min forearm smash per side

Optional Additional/Alternative Work:
Every 2 min for 7 Rounds
1 Push Press, rest 15 sec, 2 Push Jerks
At 75% 1RM Push Jerk