30 Rope Climb for time!

30min emom:
1: Back Squat x 10 reps @ 30X0
2: Single-Arm Dumbbell Rows x 10/each arm
3: Heavy Kettlebell Swings x 10 reps
4:Shoulder Press x 10 reps @ 20X1
5&6: Rest
+
3rft:
15 Burpees
10 box jumps

Back squat 4x6

21-15-9 reps for time of:

• Muscle-ups
• Single-arm overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Five sets of five reps

Below knee, five sets of three reps

Six sets of (3+3)

Acsessuary for snatch

1a) High Hang Squat Clean - 5 x 3 w/ 1 sec. pause in the bottom of the squat
* Attempt slightly heavier load than last week. Each set should be unbroken without putting the bar down.

1b) Quadruped Hip Rocking x 5/side b/t sets of High Hang Squat Cleans

day 10, 5x5 @ 85%