12min EMOM
1. 6 Hang Muscle Snatch(Snatch max %50)
2. 6 Shoulder Press(Same weight)

For time (15min time cap)
300 Double-Under (S1: 600 Single Under)
30 Bar Muscle-Up

15min EMOM

1. 45-30 sec One Leg(R) Wall Sit
2. 45-30 sec One Leg(L) Wall Sit
3. 45-30 sec Pushup Plank Hold
4. 45-30 sec Dual Kettlebell Front Rack Hold
5. 45-30 sec Dual Kettlebell Waiter Carry