Warm up
4 rounds
50 nose breathing dubs
20 nose breathing squats
5 squats holding breath
Rest as needed to go back to nose breathing
A. For time
100/80 cal row
100/80 cal bike
75/60 cal row
75/60 cal bike
50/40 cal row
50/40 cal bike
B.
10×3/2
False grip ring pull-up with a :03 hold at top
plus 10/7 legless, 10/7 peg boards or 10/7 strict muscle ups
C. 7 rounds
15 ghd sit-ups
10 db R-arm ovhd squats 50/35
10 db L-arm ovhd squats 50/35
Run 200 m
D. 5 min AMRAP
5 power snatch 165/110
5 Bar muscle ups
E. Class metcon if time.