10:00 warm up: row/run @easy pace, hip mobility, then 2 rounds of 2 wall walks and 20 air squats
+
A. Tempo front squats, 4-3-2-1 @ 20x1 tempo, 2:00 rest between sets
+
AMRAP in 7:00
1 muscle up
10 OHS (65/95)
200 meter run
+
3:00 rest
+
AMRAP in 7:00
10 HSPU
10 CTB pull ups
20 double unders