Skill 5 min

– Bar muscle ups

Practice the movement jumping up on a low bar and banded on a regular bar. 

EMOM 10 min

5 Frontsquat from floor at 60/40kg OR 43/30kg
(Squat clean is ok as rep one)

For 3 rounds, 3min work/3min rest
AMRAP 3 min

10/8 Calorie row
10 Box jumps
10 Kettlebell swings 24/16kg, Russian swings
1 Bar muscle up

Restart round 2 and 3 at the beginning  

L1: 12/10 calorie row, 28/20kg KB, 3 bar muscle-ups
L2: RX
L3: 20/12kg KB, 2 jumping bar muscle up or 1 banded.
L4: 8/6 calorie row, 16/12kg KB, 3 jumping pull-ups, instead of MU