Warmup, then:
A.
Five sets of:
Speed Swings x 5 reps
Rest as needed, and then…
Five sets of:
Peek-a-boo swings x 5-6 reps
Rest as needed, and then …
Every minute, on the minute, for 7 minutes:
Muscle Up x 1-2 reps
*Make this rep perfect
B.
Five sets of:
Front Squat x 6 reps @ 70%
Rest 2-3 minutes
C.
21-15-9
Thrusters 95/63
Burpees over the Barbell