A. Skills and Thrills:
EMOM 6
Min 1: 2 wall walks
Min 2: 10 weighted hollow rock

EMOM 6
Min 1: 2 muscle up

L3: rings or bar
L2: 10 kip swing
Min 2: 14 walking lunges (alternating)

B. Technique Review: Power Snatch

C. “Crude Ocean Foam”
3 Rounds of: 
5 Power Snatch 135/95

10 Pistols (alternating) 

50 Double Unders

– Rest 1:00

4 Rounds of: 
5 Power Snatch 115/75 
10 Kipping Pull-Ups
15 Box Jumps 24/20

– Rest 1:00

5 rounds of:
5 Power Snatch 95/65
10 GHD Sit-ups
15 Burpees

*23 min time cap

L3: as written
L2: power snatch should be no more than 70/60/50% of 1rm. Scale rest appropriately. 
LI:  4 RNFT  – 2 x 5 power snatch – 10 sit-ups – 10 box jumps – 1 min double under practice – Rest as necessary between rounds.