10 Rounds For Time:
4 Muscle Ups
3 HSPUs (tough reps)
2 Power Snatches @75% of 1RM
Rest 0:45 or alternate rounds 1:1 with a partner, 10 rounds each!
**Make the hspu challenging but unbroken, these are kipping and could be parallette or Deficit for example, choose an appropriate deficit to keep them unbroken and not go to failure. Power snatches should be relatively quick singles
***20:00 Time Cap
3 Rounds for Quality:
12 DB Bench Press
10 Barbell Rollouts
8 DB Bicep Curls (alternating arms)
*Quality work if there’s time left in the class.