SKILL
3 Rounds for NOT for time
3 Muscle ups or MU Transitions
6 Chest to Bar Pull ups
9 Overhead Squats*
12 GHD Back/Hip Extensions

* Weight is scaled to what will allow all reps to be competed without struggle.

WOD
4 Rounds for Time
Squat Snatch 3 reps (135/95)
6 Walking lunges with barbell on the back
12 Box jumps (24/20)
Rest 1 Minute between each round

Scale to
(115/75)
(95/65)