Warm up:
4 rounds
50 dubs
20 nose breathing air squats
5 breath hold squats
Mobilize
A. Front Squat
15-10-5
AHAP
B. 12 min emom
10/7 cal row+10 pull-ups
C.
Run 800 m
40 burpees
30 box jumps 30/24
D. 5 sets
5/3 strict MU or 15/10 Tempo Ring Dips
20 right arm db ohs
20 left arm db ohs