Friday 1/8

1) Finish warm-up with EMOM 6
4 Close grip bench + 4 Strict Pull-ups

or 5 sets of Snatch grip PP + Snatch balance + 3 Sotts press
-This will be extremely light and dictated by the Sotts press

Do both, but depending on where the class is at jump in with them

2) For Time
5 Ring Muscle-ups
10 Strict HSPU
20 Dubs
10 Bar Muscle-ups
15 6/3" Deficit HSPU
40 Dubs
15 C2B
20 HSPU
60 Dubs

3) Pause Clean deadlift (3 seconds above knee) 7 x 2 at or above 100% not touch and go

4) For Time:
21-15-9
Power Clean (185/125) (205/135) (225/155)
27-21-15
GHDSU