Skill/Strength:
Every 2:30 for 5 Rounds
3 Dead Stop Deadlifts+3 Zero Pause Deadlifts @ 60%

Metcon:
5 Rounds
8 Chest to Bar Pullups
8 Toes to Bar
5 Squat Cleans 185/125lbs
-Add 10lbs to the clean each round
-Start with a weight that you can do fast singles
15 min cap

Accessory Work:
Every 2 min until completed
15/12 Cal Bike
Max Effort Muscle Ups
-Continue rounds until you reach 30 muscle ups for 6 Rounds
-Scale RMU to Ring Rows+Ring Dips

Mobility:
3 min lat smash per side
3 position banded shoulder stretch