Every 3 Minutes for 6 Minutes
10 Scap Pull Ups
10 Plank Transitions
7 Ring Rows
7 Burpees Perform
Steady unweighted walking lunges in remaining time

Going straight into the workout today. There is a skill/strength section after focused on some movements that might come up in the open.

For Time
15 Front Squats 115/75lbs
18 Chest to Bar Pull Ups
15 Front Squats 115/75lbs

Rest 1:30

12 Chest to Bar Pull Ups
15 Front Squats 135/95lbs
12 Chest to Bar Pull Ups

Rest 1:30

9 Front Squat 155/105lbs
9 Chest to Bar Pull Ups
9 Front Squat 155/105lbs

Rest 1:30
6 Chest to Bar Pull Ups
9 Front Squat 185/125lbs
6 Chest to Bar Pull Ups

Goal time is 12-15 mintues. Add weight each round. Scale weight and pull up movement so you aren’t breaking the work into more than 2 sets.

SKILL FOR THE OPEN WORK
9 Minute emom
Minute 0-3 20 feet overhead walking lunge. switch hands at 10 feet
Minute 3-6 12 single arm DB thrusters (6 each arm)
Minutes 6-9 10 single arm DB overhead squats (5 each arm)

If there is any time left practice a single arm DB squat snatch