8/1

Warm up

4 rope climbs

Back squat:

6-4-2-6-4-2

315-345-355-325-355-385x1

Skill work 

3sets 

9"Deficit hspu with kip: 10-15-20

T2b  25 reps for time: 29s,33s,27s

Muscle up 20# vest 10 reps on set1, strict muscle up work set2 wrists didn't feel good after so I didn't do any more muscle ups 

8min amrap

Ascending ladder 3-6-9-12...

-kb swings 70#

-burpees

I got 34 reps into the 21s