1. Warm up.
2. Skill training: double unders/ jump rope
3. "CrossFit Games Open workout 11.4"
As many rounds as possible in 10 mins of:
Bar facing burpees, 60 reps
55 kg overhead squats, 30 reps
Muscle ups, 10 reps
If you haven't completed one round by the end of the ten minutes (note your score) and continue until you have completed all the reps (note your time). Use muscle up progressions as required.
4. Recovery: mobility work