1) Front Squat 3 x 3 (85%)
2) EMOM for 12 Minutes
0-2: 5 Bar Muscle-Ups (girls do these strict with the assistance of a band)
3-4: Rest
4-6: 10 C2B (you may kip)
7-8: Rest
8-11: 15 Ring Rows
3) For Time:
50 Russian Twists (20/14)
50 Pull-ups
50 Wallballs (20/14) 12'/10'
4) Sled push: I want the sled to be heavy but manageable push a total of 6 trips to the 50m mark (and back), but I want it in short max effort bursts. Go hard for half, rest for 45 seconds give or take, finish the 50m, rest etc.
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