Warm Up
EMOM 5 mins
3 EB Hang Cluster
3 Situp to Straddle
5 Toes to Bar

MOB
Athlete's Choice

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110
(these should be slow and controlled)
Minute 2 – 15 GHD Sit Up
Minute 3 – Handstand Walk x 10-15 Meters

B.
Every two minutes, for 16 minutes (8 sets):
Power Clean + Hang Power Clean

Build to today’s heavy complex.

C. 
Every 6 minutes, for 24 minutes (4 sets), for times:
Short Lap
15 C2B Pull Ups
10 Overhead Squats (135/95)

D. 
Row 50 Cals for Time

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