Every 4 mins for 20 mins do:
11 Box Jump Overs, 24/20 in
9 Bar Facing Burpees
7 Front Squats, 135/95 lbs
5 Muscle-ups

This is an interval-style workout that will have you tapping back into some intensity. Depending on how you are feeling, you can either push the pace each round or just focus on getting the work done. We are still in the midst of our deload week so the effort can remain moderate as needed. This workout has a low rep scheme which should keep you moving smoothly from one movement to the next. The front squat will come from the floor and should be done at a light to moderate weight, allowing all 7 reps to be done in an unbroken set. Muscle-ups are the highest skilled movement in this workout. Choose a rep scheme or variation that has you getting these done in 1-2 sets and spending no more than 1-minute to complete. Ideally, you will have a minimum of 1-minute (or more) of rest before heading into the next interval.

Post Work 1x:
2-3min Forward Fold
2-3min Straddle Stretch
1-2min Underhand PVC Stretch