Push Press 6x1
All reps should be challenging, the third set should be at or near your 1RM, although they are singles make sure you are still resting sufficiently between efforts to be fully recovered.
4 rounds, For Time: (18 minute cap)
6 muscle Ups
L2- 225/155, C2B
L1- A weight that allows for a challenging but manageable set of 6 reps unbroken on deadlift
5 Minutes stretching Hamstrings, lats