Warm up
8 min assault+8x:40/:20
Mobility
A) 20 min EMOM
Even: 5 touch n go power cleans
Odd: 5 bar mu
Power cleans think heavy. Bar muscle ups think of a Rep count you can get done in :35 or less. No bar muscle ups? 10 strict dips… preferably unbroken
B)repeat this whole sequence 3 x
1:30 AMRAP
20 unbroken wallballs 30/20
Max distance broad jumping with remaining time
Rest :30
15 unbroken wall balls 30/20
Rest 2 min
Unbroken does not mean rest at the bottom of the squat. It means move through 20 then move right to broad jumps
C) class