DAMN!!!

Strength:

Good Morning 3RM

GHRs 3x10 weighted

Hang PC 3x5 (Rose)/Stiff Legged Dead snatch 3x10

5x10 GHD sit ups

DWOD (ROSE):

4 rounds

7 Muscle ups

15 225# DL

30 walking lunges

DWOD (everyone):

5 PC

10 Pull Ups

30 walking lunges