Warm up: 5 min row+5 min emom :20 in 40 off
A) 50 muscle ups for time*
Every break do 15 cal on the bike**
**If your 30 MU for time is slower than 4 min then only do cal bike every other break. If it’s slower than 8 min do cal bike every third break. If it’s slower than 10 minutes, just do 30 MU for time but with a 20 min cap.
B) 3000 m row+30 clean and jerk 225/155+2 mile bike+20 Full Snatch 225/155
D) squat 3×10 all heavy