Warm up: same as yesterday
12 min emom
Min 1: 200 m run
Min 2: 12/9 cal row
Min 3: 10 burpees
A. 12-9-6
Muscle up
40/30 cal Assault Bike
B. 15 minutes
800 m run
40 burpees
30 box jumps 30/24
W/remaining time find 1 rm hang squat snatch
C. 15-10-5
UB Front Squat *
Choose your own weight.