8′ Muscle Up Skill Work
Snatch Balance 8×1 (work up to 100%+ of Snatch max)
Bottom-Up Squat 6×3 (In cages set safety bars just above rock bottom depth, set bar on safety bars and squat from the bottom up. in between reps, make sure there’s a complete release of tension before starting subsequent reps.)
Handstand Pushup from deficit 5×6-10
7 Rounds
5 Muscle Up
10 Deadlifts (110kg/70kg)
100m Sprint
Cash Out: 500m Row