Metcon:
For time
12 Deadlifts, 245/170lbs (~60% 1RM)
12 Ring Muscle-ups
10 Deadlifts, 275/190lbs (~65% 1RM)
10 Ring Muscle-ups
8 Deadlifts, 315/215lbs (~70% 1RM)
8 Ring Muscle-ups
6 Deadlifts, 335/235lbs (~75% 1RM)
6 Ring Muscle-ups
4 Deadlifts, 365/255lbs (~80% 1RM)
4 Ring Muscle-ups

-Scale RMU for BMU if you have them, but don’t have RMU
-Scale RMU to very challenging pulls and pushes if you don’t have BMU

Accessory Work:
For time
In 2 mins
24/18 Row Calories
max reps in remaining time Clean&Jerks 185/125lbs
-Rest 1 min and repeat until you reach 24 Clean & Jerk reps.
-Scale row cals to 20/16 if needed
-Scale to 65-70% 1RM C&J if needed

Mobility:
3 min hamstring smash, per side