Warm-up
3 Rounds
12/10 Cal Bike
7/5 Strict Pull-ups
10 BB front Squats
30 Dubs
Strength
EMOM20
Odd- 1 Squat Clean + 2 Front Squats
Even- 5 Strict Toes to Bar – Straight Legs. If that is too easy complete full circles
WOD
50 Calorie Assault Bike
30 Chest to Bar Pull-ups
150 Double Unders
30 Shoulder to Overhead (135,95)
50 Back Squats (135/95)
Ca$hout
3 Rounds
15 Medball GHD Sit-ups
15 Glut/Ham Raises