Warm up
120/96 cal row chill pace
Mobility
9 minute chill AMRAP(hesitant to put this. I think that you guys will go way to fast and focus on reps. The focus is QUALITY MOVEMENT.)
3 muscle ups
6 hspu
12 burpees
Mobility
A) class
B) 100 wallballs(3 sets max)+75 ring dips+50 wallballs+25 push jerks 165/115
C) 100 ttb*
5 box jumps 30/24 emom until completion
D)
Emom x 10 minute
20′ hsw+3 Tng power Snatch BW+/.75BW+