Warm Up
Short Lap, then EMOM 5 mins
-3 EB OHS
-3 Superman
-3 Kipping TTB

MOB
Athlete's Choice

A. Dead Stop Front Squat
Take 20 mins to build to today's heaviest dead stop front squat

B. Gymnasty
E4MO4M - 16 mins
Min 1 - Max Distance HS Walk (or max hold)
Min 2 - Rest
Min 3 - Max Burpee Muscle Up
Min 4 - rest

C. Engine Work
Every minute, on the minute, for 20 minutes:
Minute 1 – 15/12 Calorie Row
Minute 2 – 30 Double Unders + 10 TTB
Minute 3 – 12 Burpees Over the Erg
Minute 4 – 14 KB Snatch (7L + 7R) - 53/35

D. Accessory
3x10 DB Floor Press
3x10 GHD Hip Ext (hold last rep for 10 seconds at top)

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