A. In 20 Min find your daily max snatch.
This is you ONLY if you have no trouble getting into a full squat on your snatch. If you have mobility issues, you are training CrossFit to compete, and you only have a decent power snatch DO NOT do a full snatch max. Do 3 sets of 5 and go up in weight on each set ONLY if you squat on each rep.
B. Advanced:
15 burpees
Power snatch x 7 95/135 lbs
Kipping muscle ups x 5
Rest 3 minutes
4 sets
No kipping muscle up but you have really solid strict false grip pull ups and ring dips? Use a band and do 3 reps.
No ring dips or false grip pull ups? Do 5 kipping pull ups and 3 bar dips (you may use ONLY the ORANGE band for your bar dips). If you do not have the strength for a DEEP bar dip, please do 5 push ups.
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