1. Warm up/mobilise
2. Skills: Muscle Up Transition* + Hang Power Clean
*Trying to kip muscle ups before you can do them strict is like sprinting before you can walk. Train the strict skill first and then add a kip.
3. Conditioning:
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 60/42.5
4. Recovery