500 m row or 400 m run
3 rounds of:
10 air squats
10 HR pushups
10 min Alternating EMOM
Odd. 25 DU's
Even: 3 clusters working up in weight
12 min AMRAP
30 Double Unders
9 Push Press (95/65) RX+( 115/75)
12 Front Squats (95/65) RX+(115/75)
Use no more than RX+ weight, just go faster. All sets should be unbroken.
Sumo Dead lift
5-5-3-3-3, warm up to 65% then start at 70% adding weight as you can for a heavy triple.
MU practice, you pick either ring or bar.
10 min EMOM, max set of MU's for 30 sec. rest for remaining 30 sec.