Warm up:

  • Short Lap
  • 10 KB Swings
  • 10 Ring Rows
  • 4 Handstand walkups facing wall

Banded shoulder external rotation - stand facing bar, externally rotate upper arm 

15:00 Practice Kipping Pullups
If you have kipping pullups, 3 sets of 10, or 10 muscle up attempts

Alt: Finish your 1RM checklist

Barbell Complex 
With 95# / 75#, 

3 sets of 5 , each set of 5 the bar does not touch the ground except the touch&go deadlift
Hang Power Clean
Push Press
Bar to Back Rack
Back Squat
Push Press, catch bar in bent waist

Foam roll for any remaining time