Weightlifting
Deadlift (2-2-2-2)
Focus on tight core with hip hinge.

Metcon
For Time:
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups