A. Squat Clean 22 Singles @ 155-175lbs rest as needed btwn reps 5@155, 8@165, 9@175
B. Double Barrel Front Squats 6-8 Reps rest 2 min btwn sets x5 3 sets @ 105, 1@115, 1@125
C1. Seated Single tempo Arm Dumbell Press 10 reps each arm with X130 Tempo x5 30lb db
C2. Single Arm Hand and Knee Tempo Dumbell rows 10 reps each arm 1130 Tempo x5 30lb db
D1. Hinge Rows 5×8-10 reps rest 1 min
D2. Accumulate 5 Defecit Negative HSPU (Only the negative) 6-8″ Defecit rest 1 min x5
+
AB 10 Seconds @ 100%
Rest
2:30
x5 watts: 816, 869, 869, 896, 869
+
Row 15 Seconds @ 100%
Rest
2:30
x5 watts: 354, 364, 371, 376, 380
+
Ski Erg 20 Seconds @ 100%
Rest
2:30
x5 watts: 355, 361, 357, 343, 371

PM
3 rounds for Time   (2:30)
10 Deadlifts 95lbs
16 chest to bar Pull ups
Rest 2 minutes
3 Rounds for Time (4:14)  I tore both hands, haven’t done much on the pull up bar I guess.
10 Deadlifts 155lbs
8 Bar Muscle ups
Rest 2 min
3 Rounds for time (6: 27) By the time I got here, I was also trying not to bleed all over the rings. I wish I could retest this entire wod! The deadlifts felt way heavier than they should have 😦
10 Deadlifts 205lbs
6 Ring Muscle ups 

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