Warm up
5 minute row
2 minutes per leg couch stretch
20 Weighted good morning

Pesos Muertos (dead lifts)
The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers
5×40% 5×50% 3×60% 5×75% 3×85% THEN
AS MANY REPS AS POSSIBLE at 95%

Wod-
6 Rounds
3 Muscle Ups (rings) (sub 8 pull ups or 10 ring rows)
20 PERFECT air squats
50M walking lunge with a slam ball