Warm up:20 minute assault bike then 200m run+15 ovhd squats 45 lbs+15/10 unbroken chin-ups +3 min mobilty x 3 rounds
A) 15 thrusters 95/65 + 15 box jump overs 24/20 x 4 rounds
B) 10 muscle ups+5 squat snatches 165/110 x 3 rounds
C)Anderson front squat 10×1
D) 30′ hsw + 30 ctb Pullups + 1:30 rest x 3 rounds
E) 1 set of max strict muscle ups+:30 rest+1 set of max kipping MU