Skill: Kipping and Butterfly pull up
Conditioning:
10 rds for time
0-12 min
1 Bar Muscle Up
2 Squat Cleans (185/105)
3 HSPU
At 12min: 400m Run
Then
8min EMOM:
4 Hang Power Clean
4 Burpees over bar
At 24 min: 400m Run
5min EMOM
8 Slam Balls
8 Air Squat