Warm up:
10 rounds at 80-85%
1:00 row for cal
1:00 rest
mobility: as needed
A. 10 min emom(goal is best positions not heaviest weight)
2 Snatch Deadlifts+1 power snatch+2 overhead squats
B. Class
C. 5 min AMRAP
max bar muscle ups*
At the start of each minute:
3 deadlifts 405/275+6 double Russian kb swings 53’s/35’s
D. 4 rounds(for quality)
15/10 strict ring dips
10 Pendlay Rows 185/125