Warmup
20 min assault bike
:20 row sprint/:40 rest x 4
Mobilize 15 min
A) tabata muscle up: score is total reps
Rest 1 minute(until 5 min mark) then do;
B) 16 min AMRAP
(at 0, 4, 8, 12 minutes run 200m)
4 bar muscle up+8 power snatch+12 box jumps 24/20″
C) work on a weakness for 15 minutes.
D) class