Warm-up:
5 Sets:
5 Snatch Grip Romanian Deadlift @ 31X1 Tempo
5 Ring Row + Sit Back
Strength:
Stiff Legged Deadlift 8RM, then 90%x8x2
WOD:
For Time:
15 Muscle-Ups
15 Power Snatch, 135#/95#
TIMECAP: 4:00
Extra Work: Front Squat 7RM, then 90%x7x3