Warm up: 2 rounds: 

• 12 Alternating Heel Taps in Down Dog Position 
• 8 Snow Angels 
• Then (until time expires): 
• 12 Russian Kettle Bell Swings (focusing on hip extension and glute contraction)
• 10 Romanian Deadlifts (with barbell)
• 12 Alternating Dead Bugs 

Strength/Skill

• Deficit Deadlift + Muscle ups (Bar or Ring)
• 3 sets of 10 reps ( stand on a plate )
• 3 sets of 10 reps ( Muscle Ups )

Metcon:          For Time:       

• Buy in = 500 Meter Row
• Then 3 Rounds
  • 5 x Power Snatch                (95# / 65#)
  • 5 x Overhead Squats          (95# / 65#)
  • 15 x Toes to Bar                   (may do GHD instead)            
• Cash Out = 500 Meter Row