Preparation: Warm-up of your choice…(note movements used and time in your comments)
Focus : Back Squat: Ladder to 140# then 1 round of max reps at 140#
Deadlift: (Snatch Grip) 135#x5-155#x5-175#x5
Push Press: 50 Push Presses at 75# for time.
Pull-ups: First perform as many pull-ups as you can. Rest 60 seconds. Then perform 6-5-5-4-3 pull-ups.
Finish: Row: set the damper on a C2 rower at 4-5. Then perform 3 rounds of 15 hard pulls followed by 1 minute of A. Plank B. Dead Bug C. Hollow Rock