Spend 15 minutes working on bar or ring Muscle-Up Progressions, If athletes already are proficient at muscle ups have them practice either linking larger sets or accumulating volume in an EMOM fashion. Athletes who do not yet have a pull-up should spend time working on pull-up progressions specifically developing strict pull-ups strength via negatives.
4 Rounds, Rest 1:00 after each Round
21 Thrusters 95/65#
*this is a sprinting workout, try to avoid letting yourself pick a weight that you won't be able to go unbroken for at least the first 2 rounds. The goal is to push the pace of the run faster than what you typically would in the middle of a Metcon