A.
4 sets of 8-10 RDLs
B.
4 sets: 3-5 strict pull ups
C.
14 min cap
Rx+
2 rounds for time:
75 DUs
20 overhead squats (115/75)
75 DUs
12 ring muscle-ups
75 DUs
20 power snatches (115/75)
75 DUs
12 bar muscle-ups
Rx
2 rounds for time:
75 DUs or lateral hops over the barbell
20 overhead squats (95/65)
75 DUs
18 CTB pull ups
75 DUs
20 power snatches (95/65)
75 DUs
18 CTB pull ups