1) Muscle up practice. Spend 10 minutes going through drills on the bar or rings. Try not to beat your hands up too much.
Teams of 3
"Lack of Empathy"
Build up to a 2 rm Power Clean and Push Jerk
In 12 minutes.
3 Rounds
400 m Single arm oh farmer carry 70,55
50 Power Snatch 75,55
50 Push Press 75,55
50 Box Jump overs