Wednesday 8/9

1) 5: 2 minute rounds
12 Heavy KBS (70 or 88/55 or 70)
10 Box hurdles (30/24)
Max muscle-ups in remaining time

1 min rest between rounds

If you are able- set up 5 boxes in a row in front of the muscle-ups
do your KBS by the rings then get over the boxes any way you like explosively (no stepping, you can use your hands)

2) 15 min ALT EMOM:
1) 6 Deadlifts - building TnG
2) 1 min max distance farmers carry
3) rest

3) For time:
75/60 cal Bike (2 minute cut off, any uncompleted reps get tacked on as dubs/sit-ups)
then,
"Annie"
50-40-30-20-10
Dubs
Sit-ups

4) 4 sets NFT
8 GHR
Then a scapular circuit
5-8 reps of just scapular movement
Above rings, push-up position, Hanging, Horizontal below rings