A) 3rds NFT but move quickly
-Seated strict press-8 reps (AHAP)
-Muscle ups -3-5 reps Scale to 10 ring rows+5 dips
-GHD Hip Extension-8 reps
B) Sumo Deadlift 3RM
50% of current 3RMx5, 65×5, 75×3, 85×3
*2 mins rest between these sets
90-95×1, then go for a new PR- 100+%x3
*3-4 mins rest between these sets
C)WOD-8 min AMRAP
100m shuttle sprint x 2
10 Box Jumps (24/20)
10 Push ups
1 Muscle up
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