1.) Vegas
1000m Row
Then:
3 rounds
10 Bar Muscle Ups
2 Legless Rope Climbs 
17 Burpees to 12″ reach
Then:
500m Row
Note: for scaling legless pick a point halfway up the rope or set yourself up with something like 6 pulls legless but work on climbing with your arms only
*2.) Overhead Squat 3 reps @ approx 75% every 3 minutes for 6 rounds
*3.) 3 x 3 Position Clean & Jerk (HH, H, F) @ approx 55%
Note: Jerk after every clean
*4.) 7 minute AMRAP
alternate every rep
22 Snatch 135/95lb (95/65)
26 Snatch 155/105lb (115/85)
30 Snatch 185/125lb (135/95)
Max Effort 205/135lb (155/105)
Note: Snatch can be power or full. Partner lifting must follow the bar down and stabilize for waiting partner whom is going to pick up the bar promptly afterwards. Scaled weight is in parentheses 
*5.) Muscle Up Challenge Day 8
8 Muscle Ups
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.