Through out the week complete 30 muscle ups OR 4 sets of max unbroken pull ups. (you must do at least 15 in a set so use band if necessary)

A)
5 sets:
Squat snatch + OHS + hang squat snatch

B)
For total time:
4 rounds
7 Hang power snatch (135/95)
9 Burpees
rest 2 minutes
7 rounds
4 Hang power snatch (135/95)
6 Burpees