Inside day

3 rnds warm up:
5 strict pull up,
10 push ups
10 walking lunges
10 jumping squats
400m run

20 min to set heavy back squat: 270

5rds, not for time of 1 power snatch + 1 hang power snatch + 2 overhead squats 1:00 rest, working up from 95, hit 140

3:00 rest

EMOM5
5x 3 inch deficit kipping HSPU
3x L-pull up