warm up:
16 min chill pace+4 min :20 legs only sprint/:40 chill
mobilize as/if needed
A.
8 min emom:1-3 strict muscle ups
2 min rest
8 min emom: 3-10 strict hspu
B. Class
C. 6 sets for quality
14 alternating db row
14 alternating db bench press
14 ghd sit-ups