A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. 1 squat clean + 1 hang squat clean + 1 front squat, 6 x 1 all tough; begin a set every 2:00
+
For time:
5 bear complex, 135/85
20 CTB pull-ups
4 bear complex
15 CTB pull-ups
3 bear complex
10 CTB pull-ups
2 bear complex
5 CTB pull-ups
1 bear complex
+
3 rounds not for time:
20 band good mornings
:30 double KB front rack hold (no walk), at least 53/35/hand but try heavier
Post results to comments.
A. Complete
B. 155×2, 165×2, 175×2
+5:59
+3 sets
20 banded good mornings
:30 kb holds, 35,53,53