Warm up
(what you have cause of how you did before or below)
10 min clock
30-60-90-120 unbroken double unders then single unders until clock is up
mobility
A) class. For the metcon do this;
24 ghd sit ups + 16 one arm KB thrusters 35/25+ 8 mu x 4 rounds(because MU can crush some, continue on to the next round every 7 min.)
B) 16 min emom even minute do 20/15 cal row, odd minute do 2 clean
C) 10 p cleans 225/155 + 20 burpee over bar + 30 hspu x 3 rounds for time