Skill/Strength:
Every 3 min for 4 Rounds
3 Pause Front Squat + 5 Pause Back Squat at 80% of your established 3RM from last week
-Try to go from the FS to the BS with less than :30 rest

Metcon:
For Time
8 Bar Muscle Ups
35ft Handstand Walk
12 Overhead Squats @135/95lb
35ft Handstand Walk
6 Bar Muscle-Ups
35ft Handstand Walk
9 Overhead Squats @155/105lb
35ft Handstand Walk
4 Bar Muscle-Ups
25ft Handstand Walk
6 Overhead Squats @185/125lb
35ft Handstand Walk

Accessory Work:
6 Rounds, each for time
4 Shuttle Runs
10 Bench Press 135/95lbs
-Rest 1 min after each round

Mobility:
3 min trap smash
3 min quad smash