gpp - 

30 min plus emom

a. 8 burpees to 6" mark (use the rings , use a pullup bar just as example) 

b+. 6 box jump overs 24/20"

c+. 5 power snatch 75/55 lbs

comp - 

back squat - 7x3 @ 75% ,

30 min emom

A. 10 burpee to 6" line above reach

b. 10 box jumps

c. 5 heavy as possible arms locked out double kb overhead squat (heavy as possible means go as light as you need to to maintain arm both locked out, we are looking for perfect positioning here and tension maintained throughout the movement, this is about YOU do what you can do and do it perfectly. 

Published on by crossfit reflexion.