Warm Up: Row 10 minutes include 3 sprints at :20 each.
Mobilize
A. Snatch grip deadlift
2-2-2-2-2 (reset between reps)
B. Class
C. 75-65-50
cal bike
hsw
D. Ring dip practice
3 rounds
1 min max reps of 1 strict ring dip+2 kipping ring dips*
rest 2 min
*reps must be linked