Skill: Similar intent as last week; keeping OHS light and focusing on position and using whatever level best matches your ability for muscle-up work.
Metcon: As stated this can be done as a partner workout with no rest between AMRAPs if equipment is an issue. Score = total reps completed. DB weight should be moderately challenging, same weight or similar to what athletes used during the first two open workouts. Try to work consistently for the entire 4:00 as these AMRAPs will go fast.
5 Sets of:
1a) Overhead Squat
1b) Ring or Bar Muscle-ups
*Perform 4-5 OHS not going higher than 60% of 1RM. Ring or Bar MU either as a skill or accumulating volume. These can be done strict if needed. If performing for volume perform 1-3 reps. If performing for skill spend about 60s practing each round with transition work.
With a Partner:
DB Power Clean + Front Squat (50, 30)
Alternating DB Snatches (50, 30)
Front Rack DB Walking Lunges (50, 30)
Renegade Rows + Push-up (50, 30)
*Score = total reps