Warm-up 3 Rounds of:
10 Prone Dislocates
20 Shoulder Taps
5 Yoga Pushups
8 1-Arm Snatch per side
3 Burpee Broad Jump

Workout #1: Alternating On the Minute x 20 Minutes:
10 Burpee Box Jump Overs
3 Power Snatch

RPE 7: Short of breath, can only speak in short sentences

Intent: The burpee box jump overs will be a challenge and will likely take up most of the minute. Play around with your technique here to find one that is most efficient for you. If you are not able to finish all 10 reps in the minute, take the next minute off and reduce your reps to 8 or 9 for the remainder of the workout. The power snatch should be a light-moderate weight that you can touch-and-go for all 3 reps. Focus on the most efficient form and doing good clean reps on the power snatch.

Workout #2: 10 Minute Skill AMRAP
:30 Handstand Hold
3 Bar Muscle-Ups
10 Calorie Bike

Intent: This is a skill AMRAP and not intended to be done for time or score. Work through these three movements as many rounds as you can in 10 minutes. The focus should be on perfect form in your handstand holds and efficient reps of the bar muscle ups. You can modify handstand holds with inverted holds with your feet on a box. Bar muscle ups can be modified by using a box or band, or chest to bar pull ups. Any monostructural movement can be subbed in for the bike if you don’t have access to one (running, rowing)