Warm Up
Short Lap then EMOM 5 mins
3 EB Pause Front Squat
10 sec duck walk with EB in front rack
3 Kipping Pull Up

MOB
Athlete’s Choice

A. Italian Showdown Event 5 (slightly modified)
10 Rounds for Time
2 Bar Muscle Up (sub pull up + dip)
4 Pistols (alternating)
8 KB Snatch (53/35) (4 left, 4 right)

B. Rogue Invitational Qualifier
AMRAP 10 mins
9 Front Squat (135/95)
7 Bar Facing Burpees
5 Shoulder to OH (135/95)

C. Thank Megan for This
Long Lap
9 Hang Power Clean (135/95)
100 Double Unders
Long Lap
15 Hang Power Clean (135/95)
100 Double Unders
Long Lap
21 Hang Power Clean (135/95)
100 Double Unders

D. Accessory (Time Permitting)
3x10 Ring dip
3x10 DB Front Lateral
3x10 DB Side Lateral

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