7/4
A. Weighted ring dip; 2-3 x 5; rest 2:00

  1. 55
  2. 55
  3. 55
  4. 60
  5. 60

B. Strict hspu; 10 sets of 5ub, not for time

  1. forgot to do this one

C. Single arm banded rotation row w/ weight shift; 8-10/arm x 4; rest 1:00 b/w arms
+
9-7-5
Power snatch (135) 
Bar muscle up
- 25' hs walk b/w stations

15:45 seconds

  1. Left knee bothered me and the bar muscle ups my arms were smoked for some reason

+
D. Diagonal banded pull apart; 6/top arm x 3; rest :30 b/w arms

  1. done