A. 15 minutes to build to a heavy dead lift
B. 3 rounds of:
5-10 butterfly pull ups
rest 60 seconds
5-10 hip extensions
C. 3 round for time of:
3 muscle ups (or 9 chest to bar/9 dips)
10 dead lifts @225/155
10 1 arm db snatches @55/35 (5 each)