Strength:
3 Sets
Trap Bar DL x10 (70-75%)
rest 30 seconds
Single leg seated box jump x5 each

WOD: For Time
30 Ring Muscle-ups

EMOM:
Every 4 Min for 4 sets (16 min)
10 Cal Bike
10 Deadlift 225/185#
10m Hand stand walk
10 Wall Balls 30/20#

Accessory Work:
3 Sets
200ft heavy rev sled drag
rest as needed between