Strength

Deadlifts
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

Work

“Sea Sick”

On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

CompTrain

Hang Squat Snatch
Build to a Heavy Single

Ring Muscle-ups
9 Strict Ring Muscle-ups
Rest 2:00
6 Strict Ring Muscle-ups
Rest 2:00
3 Strict Ring Muscle-ups

OR

Chest to Bar Pull-ups
For Time: 
9-12-15
Unbroken Chest to Bar Pull-Ups
Rest 2:00
For Time: 
6-9-12
Unbroken Chest to Bar Pull-Ups