Warm up:
5 nose breathing rounds
1 round of Cindy
15 burpees
Mobilize
A) muscle ups
1 Minute on/1 Minute off x 5
At minute 10:
50 ttb for time
Record score for muscle reps + time for toes to bar.
B) class
Skill: Row intervals
200-300-400 m x 3
1:1 work rest or alternating with partner
Workout
20 box jumps 30/24
40 alternating pistols
60 hand release pushups
40 alternating pistols
20 box jumps 30/24
C) 1 round
25 unbroken deadlifts 225/155
25 unbroken wallballs 20/14 to 10’
25/20 cal bike
D) 15 minutes or less of weakness