Warm-up:

15 Banded face-pull and press

3 rounds:

3 Arch/hollow swings + 3 butterfly pull-ups + 3 C2B butterfly

HS walk 25 feet, or 30 sec Chin/toes HS hold

WL:

1) 5x1 Hang Snatch at 80% of best from last week

Strength/skill:

2A) BS: 5x5, start at 60% and do not exceed 80%

2B) 4xME strict + ME Kipping HSPU

Conditioning:

3) 3 rounds for time:

50 Double-unders

12 Strict Pull-ups

Extra work:

Strength:

1) 5x5 Bench press@80% of best for 5

2) 5x5 Strict weighted pull-up@80% of best weight for 5

PR:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans