Frontsquat 4*10 @ 60-65% (find a weight that is challenging but doable, stick to it for the upcoming weeks)
Metcon (Time cap 15 min):
30 Power-Cleans @ 60/40 kg, 200 DU, 30 Muscle Ups (Bar OR Ring, pick one and stick to it)
Once you are done with the Power-Cleans: if you can't do Double Unders yet, you will be spending the remaining time trying to get as many as you can.
Once you are done with the Double Unders and can't do Muscle Ups yet, you will spend the remaining time practicing Muscle Ups.
Think of it as a possible CrossFit Open WOD!
20 min EMOM: 2 Hang Power-Clean + 1 High-Hang Squat-Clean