Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 push ups

10 ring rows, 2nd, 10 shoulder kips, 3rd 10 pullups

Workout warmup:

Bench press:

5@ 75%

5@ 80%

3@85%

3@87.5%

Max set at 70%

2 min rest between sets

Workout:

5 rounds for time:

12 back squats 135/95 (from ground)

9 Pullups, 6 C2B, 3 MU's bar or ring

6 HSPU

Lift:

Snatch (squat snatch)

10 min EMOM

1 HS+1S from ground

Skill:

5 rounds of

10 strict dips

5-10 strict pull ups, use alternate grip.