Skill/Strength:
Every 2:30 for 5 Rounds
1 Clean Pull+1 High Hang Squat Clean+1 Low Hang Squat Clean (just below the knee)
-Start around 70% of Clean max and add load each round to end around 80%
-Bring a Friends = Scale to 5 Front Squats with PVC or empty barbell if needed

Metcon:
10 min AMRAP
1,2,3,4,5…
Deadlift 275/195lbs
Ring Muscle Ups
-Scale RMU to Pulls+Pushes
-Scale DL to 60%
-Bring a Friends = Scale DL to Light KB Deadlift, RMU to Ring Rows and Pushups

Accessory Work:
3 Rounds for quality
5 I’s/T’s/Y’s with 2.5-5lb plates
10-30 second hang from pullup bar with active shoulders
50ft Plate Pinch Carry up to 45lbs per hand

Mobility:
3 min hamstring smash per side