Warm-up:

15 Banded face-pull and press

3 rounds:

3 kipping + 3 butterfly pull-ups + 3 C2B PU

5 Hang snatches

WL:

1) Snatch 1RM in 10 minutes, then E90S: 90x1x5

Strength:

2A) BS: 4x10 (starting at 70% and working to a max in four sets)

2B) 3x:30 sec ME BMU or hip-to-bar

Conditioning:

3) 5”AMRAP:

ME Hang clusters (95/65)

5 Burpee penalty for dropping the barbell

Extra work:

Strength:

1) 3x10 Bench-press, heavier than last week

2) 3x15 Ring-rows

PR:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans