Skills:

Emom 7

6 c2b pull ups or 4 muscle ups

Wod:

50 box jump overs 24/20

50 wall balls 20/14

50 ring dips

50 wall balls

50 box jump overs

Deadlift: 4×4 w/ 78% (no straps, pause below knee for 1sec on ascent. Don’t bounce reps, descend and reset)

-Snatch-grip deficit RDLs: 3×6 w/ heavy weight (use straps, stand on 2” plate or box, go as low as possible while still maintaining neutral spine and straight legs)

-GHD (Glute-Ham Raise): 3×12 w/ 10lb plate (perfect neutral spine, or don’t use the 10lbs)

-Barbell Row 3×12 heavy as possible