Saturday:
A. Afap
15 bar muscle up
5 squat snatch 185/113
4 squat snatch 205/123
15 ring muscle ups
3 squat snatch 225/133
2 squat snatch 245/143
15 bar muscle ups
B. W/ 20/14 vest
4 rds
400m run
30 alt box step ups
15 ring rows
15 ghd sit-ups
C. 20-30 min scap work
D. 10-15 min of flow yoga
E. Crossover symmetry