Skills
EMOM 10:00 alternating:
E- 8-10 Cossack squats – weighted w/ KB if possible
O- :20 AMRAP for quality of CTB pull ups
Barbell Cycling
1 Clean + 5 Front Squats (Every 1:30 for 9:00 @ 55-60% of 1RM)
Metcon
5 rounds for time of:
7 thrusters 135/95
5 burpee box jumps 30″/24″
3 bar muscle ups*
*Sub out 10 pull ups as needed
