47.3

Morning Session
Strength 

  Back Squat

     1x3 @ 75%

     1x3 @ 85%

     3x2 @ 95%

               Overestimate your max as described before
               Reduce weight if needed, decide by feel
               In your last set, complete the 2 reps prescribed or do max reps up to 5

  10 Min EMOM Press Work, 5 Min 1RM
     Minutes     1-5:  2 Push Jerk @ or above estimated 65% of 2RM
     Minutes   6-10:  2 Push Jerk @ or above estimated 75% of 2RM
     Minutes 11-15:  Attempt to find today's 2 RM Push Jerk

Grunt Work

  6 Minute EMOM
     10 Russian KBS @ HAP



Afternoon Session
Comp WOD
  With a running clock,
At Time 0:00:
        3 Rounds For Time
           With an 8:00 Time Cap
                 30 Pistols
                 5 Muscle Ups
                 10 Hang Power Snatch (160/110)      

At Time 12:00:
        9-6-3 For Time
          With a 6:00 Time Cap
              Strict HSPU
              Hang Power Clean (160/110)
              Burpee Over Bar
                    Use HSPU assistance swing as needed in order to complete within time cap

At Time 22:00:
       6 Minute AMRAP 
            1 Legless Rope Climb (12 ft)
            1 Rope Climb (12 ft)
            10 GHD Sit Ups
            10 Deadlifts (160/110)
                    Start Rope Climbs with non-leadhand at the bottom of the rope