Warm up - 2 rounds of: 1:00 bike w/hip circle + 15 air squats + 10 shoulder rolls + couch stretch/spiderman stretch (60 sec each side), 2 rounds of: 9 thrusters + 9 pull ups + twisted cross stretch (30 sec each side), then 1 round of: 5 thrusters (@ weight) + 5 CTB pull Ups + 5 GHD Sit Ups
5 Rounds for time
21 GHD Sit Ups
15 Chest to Bar Pull Ups
9 Thrusters 135/95
Take a large rest
EMOM x 10 minutes (same minute)
10 Burpees
3 Cleans 155/100#
if you get caught finish the 10 Rounds for time
EMOM x 10 minutes (same minute)
30 Double Unders
3 Strict Muscle Ups
if you get caught finish the 10 Rounds for time