A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank
Post result to comments.
A. 145-155-165-175
+ 18:00 EMOM (6 sets each)
1 rope climb
3 HSC @ 125
:30 assault bike
+ 3 NFT complete