Strength:
20min build to a heavy 1-rep Snatch or practice technique under light load

Metcon:
3 Rounds for time:
30 Plate G2OH (#20/15)
7 Ring Muscle-ups
Run 400m

Skills:
Bar Muscle-up
(requirment: 5 strict chest-to-bar pullups)

Weightlifting:
-Muscle snatch from hang

15/20 kg bar 8×3

-Hang snatch

(80%) 2×3
(90%) 2×3

-Snatch pull with 2 pauses
8×3 technical work light weight

-Front squat + Split jerk (Practice) light weight