Warm up: assault bike 4 miles then 3 x 10 hip ext+15 squats
Mobilize
17c 15 min AMRAP
50 dubs
20′ front rack lunge 50’s/35’s
10 deadlifts 225/155(+5 reps every round)
20′ front rack lunge 50’s/35’s
Then:
5 x 1 min max full snatches 185/125+Rest 2 min
40/30 ring pull-ups in as few sets as possible.