Warm-up
9-6-3
Burpee Lateral Jumps
Front Squat w/ Pause
Bent Over Rows x 2
Strength
EMOM16
Odd- Box Squat– 3 Reps
Even- Strict Pull-ups- 5 Reps
ADV- 3/2 Weighted kipping muscle ups (20/10) or Strict Muscle-ups
WOD
21-15-9
Front Squat (135,95)
Burpee Lateral Jumps
Chest to Bar Pull-ups
ADV – Axle Bar
Extra Work:
Tabata Bike
Rest 1 Minute
800m Run
Tabata Ski Erg
-post lowest # of cals for Bike and Erg and an 800m run time