Warm up: (if conditioning is any kind of issue stop skipping these. If you want to be a regional/games athlete in any way stop skipping these)
Mobilize(not for nothing. This is to improve positions you need in a workout)
A) class
B) 1 max effort set of ub Pullups. No stopping mindset and resetting while still on the bar.
Rest 2 min
1 max effort set of ub chest to bar.
Rest 2 min
1 max effort set of MU
Rest 2 min
10 rope climbs for time
C) 3 rounds
50′ double kb ovhd carry 70/53+35 hip ext+20 double kb deadlifts 70/53 while standing on 45 lb plate
Rest 1 min between rounds