Warm Up
25-50-75-100-125 Unbroken dubs(10 minutes max)
Mobilize
A)
16 min emom
Min 1: 20/15 cal assualt
Min 2: 15 burpees
Min 3: 10 Strict HSPU (use abmat or pike on box to make sure you can get 10)
Min 4: 5 Squat Snatch 185/125
At 16 minutes: For time
5-10-15-10-5
Unbroken Front Squats (from floor) 185/125
5/3 muscle ups
B) Class
C) Not for time
2x
:30 ring support L-sit+30 ghd situps+:30 Hip ext hold with 45/35lb barbell behind neck