Strength:
deadlifts 3×3 (same weight for all 3 sets)
Metcon:
Rx
Every 2 min for 20 min:
3 snatches @80% of max
max ring muscle-ups*
*sub chest 2 bar
Scaled
Every 2 min for 20 min:
8 snatches
max pull-ups
Post loads and total muscle-ups or pull-ups to comments.