Redo 16.2 if you didn’t get deep into that 4th round.
If you’re not redoing;
Warm up
10 min emom
10 burpees
At 10:00 minute go run 800 m.
Mobilize for 15 minutes. This isn’t just prep for today’s work but, undoing what damage is already done.
A) 5 rounds
15 box jumps 24/20
10 deadlifts 115/75
5 stoh 115/75
B) 1, 2, 3, 4, 5, 4, 3, 2, 1
Thruster 165/110
Rope climb
C) 750 m row+1:30 rest+1 mile assault+8 muscle ups x 3 rounds