Lift

500m row in 1:45
10min foam rolling
10min stretching

3x3 muscle-ups

Snatch: 3 at 95, 115, 125; 2 at 135, 140; 2x1 at 145lb

Hang clean: 3 at 145, 155lb

Split jerk: 2 at 165, 175, 185; 1 at 195, 205lb