Sorry for late post.
Warm up: 1 k ski erg+5 min emom 11 burpee
Mobilize
A) 4 min emom x 20 wallballs 30/20
At 4 min
4 min emom x max shspu at the top of each minute. One set per minute. Even if it’s 1.
B) 50/25 mu for time. Every drop 2 rope climbs. 18 min cap.
C) class or D)
D) 20 min emom
16/13 cal row
15 db thrusters (athlete chooses weights)