Warmup:
Banded mobility drills
2 minute jump rope
50 ft. high skips
50 ft. banded walk r/l
10 PVC OHS
10 PVC arch rocks
10 PVC hollow rocks
5 Pull-ups

Specific warmup: Partners
E2MOM 12
1 snatch balance + 3 OHS (from the rack)
*build to heavy set

5 minutes to practice muscle ups/variations

WOD:

Open 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Fitness
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.
Cooldown:

2-3 sets

1. Dumbbell shoulder external rotation 8-10 r/l

2. Banded forward/backward walk 50 ft. r/l