Skill/Strength:
Every 2 min for 4 Rounds
Back Squat 1×5 at 60% 1RM
Back Squat 1×5 at 70% 1RM
Back Squat 1×3 at 75% 1RM
Back Squat 1×1+ at 80% 1RM

Metcon:
1-2-3-4-5-6
Ring Muscle Ups
6-5-4-3-2-1
Squat Snatches 155/105lbs
-Scale RMU to progressions or pulls+pushes
-Scale Snatches to heavy, safe singles
-18 min cap

Mandatory Mobility:
3 min delt smash per side
3 min adductor smash per side

Optional Additional/Alternative Work:
EMOM 10
1: 6 Strict Chest-to-bar Pull-ups (use bands)
2: 6 Strict Wall Facing Handstand Push-ups