Warm Up-
1000 M row.. slow
40 Weighted good mornings. Empty bar or med ball

Grab a bar and put very light weight on it. Go over deadlifts. 2 sets of 15.. very light

Strength – Deadlifts
You should know your one rep max… or at least have an idea.
TAKE 90 Percent of your one rep max and write it on the floor!!!!!
Base all these numbers below off that 90 percent number.
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90%  AS MANY REPS AS POSSIBLE

Wod-
13 Minute Amrap
10 box jumps or step ups
200 M run
5 Ring muscle ups (sub down like this Ring muscle up is rx, then bar muscle up, then  7 chest to bar pull ups, then 10 pull ups. then 10 jumping pull ups or banded pull ups)

On the pull up subs.. mix it up.. WE WANT INTENSITY… if you can do 4 regular pulls ups and have to stop, finish your set with 6 jumping pull ups)