Warm-up:
EMOM 12, alternating:
a) 8 Overhead Squats, light weight, slow eccentric
b) 30-50 Single Unders + 10-15 Double Unders
c) 5 Transition Rocks (Incline, Supine, or Elevated)
Gymnastics:
30 Muscle-Ups For Time
TIMECAP: 10:00
WOD:
5 Rounds For Total Reps:
1:00 Double Unders
1:00 Squat Snatches, 95#/65#
1:00 Rest
Extra Work: Snatch High Pull + Snatch 15×1 EMOM