For time

9 – 7 – 5 – 3
Squat snatches @ 61/43kg
Ring muscle-ups

THEN

9 – 7 – 5 – 3
Overhead squats @ 61/43kg
Bar muscle-ups

Target time. < 16:00 TIME CAP 18

Overview. Today’s workout is two barbell/muscle-up couplets back to back. Move steady through the 1st part (quick singles on the bar, 1-2 sets on the ring MU) then push the 2nd part IF you can.
Strategy. In the first piece, approach the squat snatch as steady, fast singles. Find a good rhythm and get back on the bar quickly after each rep. Take a few deep breaths as you transition to the rings and then jump up and begin your first set right away.

The ring muscle-ups should be approached based on your proficiency. If you feel confident with your gymnastics, you can aim for big/unbroken sets, so long as it won’t impact the second part of the workout. If you intend to split the sets, have a game plan that allows you to keep the breaks short before getting back on the rings. Aim to maintain your pace and transitions as the reps decrease, but avoid rushing as you get to the smaller sets to ensure you can get right into the bigger sets to begin part 2.
If your capacity allows, the goal for the second couplet is to keep the movements unbroken as much as possible. Avoid rushing through the overhead squats and focus on your breathing. Use the transition as your rest, then hop up and begin your bar muscle-up set.