Warm up: 2 rounds
20 Cal row + 10 bird dogs+ + 10 Alt T2B 1 KB Complex L/R ( 1 kb snatch + 2 kb push press + 3 kb push jerk + 20ft lunge)
For quality: 3 rounds
15 GHDs + 7 Deadlift (275/185)
Wod: For Time
2 rounds- 2 muscle up Or 5 strict pull ups + 5 Thruster (135/95) + 8 bar facing burpee
then 2k Row + 2 rounds 300ft farmers carry (HAP) 26 weighted AB mat sit ups
2 rounds- 2 muscle up or 5 strict pullups + 5 thruster (135/95) + 8 bar facing burpees
extra credit: 2 round
SB Hold :40 + 5 bench press + 10 chin up