Warm up
3 rounds 1.5 mile assault bike+10 ring rows+15 push-ups+5 GHR
3 rounds
30 ub dubs+30′ hsw
A) 3 rounds3 legless rope climbs
10 clusters 165/110
6 rope climbs
20 BF burpees
B) 20 min Emom
Alternating Minutes
Row 20/15 cal
1 round of Cindy
c) front squat 3×5 same weight