Warm-up
Bike or Ski Erg Tabata
Strength
EMOM20 (5 Rounds)
1. Back Squat- 2 Reps @90%
2. 5 Strict Muscle-ups
3. Strict Press for Max reps @75%
4. Rest
Make sure you warm up to the 90% before the EMOM Starts
Regional- 1 Strict, 3 kipping MUPs
Open- 2 Kipping MUPs
WOD
8 Minute AMRAP
3 Wallballs (30,20)
3 Burpee Box Jumps
6 Wallballs
6 Burpee Box Jumps
Rest As Needed
6 Minute AMRAP
10/8 calorie Bike
25 ft handtsand walk