3 Round Not for time of:
15 Supinated Ring Pull Ups
15 Supinated Ring Scapula Pull Ups
15 Strict Pull Ups
15 Scapula Pull Ups
15 Band Straight Arm Pull Ups

Rest 2-5min:

3 Round Not for time of:
15 Deadlifts w/65%
15ea Single Leg Bridges w/BW-10lbs
15 Suit Case Pick Ups w/40% of Deadlift 1RM
15 Single Leg RDLs w/10-20lbs
15 Full Glut Ham (Hip Extension to 90 Degrees)

Stretch 15-20 minutes
Click for stretches from 1441

5 Rounds AQAP:
6 Snatch (M+135lb/W=95lb)
9 Pull-up

Pillar 3x30sec
Oblique Plank + Grab Bottom Leg (Stretch IT) 3x30sec (Each Side)
Muscle Snatch+Drop Snatch+Pressing Snatch Balance+Snatch Drop 2x4ea/40% 2x4ea/50%
High Snatch Pull+Hang Power Snatch+Heaving Snatch Balance 2x3ea/40% 2×3/50%
Snatch Balance 3/70% 3/80% 3/90%
Snatch Pull 8/80% 8/85% 8/90%
GHD Sit Up 3×12

Stretch 15-20 minutes
Click for stretches from 1441