Every 1:30 for 9:00 (7 total sets):
3 Position Squat Snatch
Add weight every set working toward a max on the 5th or 6th set. If you miss drop weight. Perform 10 bar facing burpees for every missed rep after the EMOM is complete.
50 Wall Balls 20/14#
40 Calorie Row
20 Burpee Box Jumps 24/20″
Stagger as needed to access the rowers but make sure the burpee box jumps and muscleups are last. No time limit but please be smart and scale the muscleups to pullups and ring dips or a pull push combination.
1) 4X8 Tempo Strict Ring Dips (3 counts down – 3 count hold at bottom – 3 counts up – 3 count hold at top) – add weight if you can perform 8 UB at tempo, rest 90 sec.
2) 4X1:00 ME Double-Unders- rest 90 sec between sets.