Warm-up
3 Rounds
30s on|10s Off
-Mt. Climbers
-Prone Swimmers
-Scap Push-Ups
-Windshield Wipers
2 Rounds
5 Negative Push-Ups
5 Negative Squats
Mobility
Shoulder Rolling
Strength
EMOM15
1. Push Press
3 Reps
2. 10-15 Banded Pull-aparts
3. Rest
WOD
3 Rounds
AMRAP 4
4 Front Squats 155|105
6 Toes to Bar
8 Push-ups
2 Min Rest
Level 3- 135|95
Level 2 – 115|75
Level 1 – 95|55
ADV- Clapping Push-ups
Extra Work
40|30 Calorie Bike
30 Ring Muscle Ups*
40|30 Calorie Bike
10:00 Cap on Muscle Ups
ADV – 10 Strict Muscle Ups + 20 Kipping
Scaling options
Make the middle a 10:00 EMOM and scale the reps back to 1-2 and/or attempts
Chest to Bar x 2