Saturday

 -butterfly tech warmup

A.) 4 rounds - score = total reps, rest as needed

ME strict dips

ME c2b pullups

(for those doing retests, strict pullup ME into moderate butterfly kip complex) 

B.) on a 3 min clock - 7 rounds

deadlift

7reps@30%

6 reps @ 40%

5@50%

4@60%

3@70%

2@80%

1@90%

(For those doing retest, do not go higher than 70%) 

C.) teams of 2

21 - 15 - 9

SDLHP 115/75

Bar facing burpee

Strict hspu

(For those doing retest, 95/65) 

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Arms / core / shoulders / quads fry sesh