16.3 if you haven’t already.
If you are going Sunday, rest today or work on bar muscle ups if you need to. But if you can do today’s warm up and mobilize for sure.
Warm up
250 m row+200 m run+15 he x 3 rounds
Mobilize 15 min(focus on hips and hammies)
250 m row+200 m run +15 ring dips+10 chest to bar x 3
A) Diane+
21-15-9
Deadlift 225/155
HSPU
Rest 1 min
12-9-6
Same couplet
B) Double eye level KB swing 35×2/25×2
1 min on 1 min off x 3 rounds
C) 15-12-9-6-3
Wall balls 30/20
Box jump 30/24
Calorie row