Warm Up
Shoulder Mobility
Tabata x 4 rounds
Airsquats
Push ups
Situps

Skill
Muscle up progression

Strength
3 X 3 Overhead Squat: Increase Load
Start with a light-moderate weight for warm up
Increase load every set to a moderately heavy and aim for more than 3 reps on the last set

MetCon CF.15.06.26
Modified Nancy
5 Rounds For Time:
150 Single Unders
15 OHS Squat (40kg/30kg)