Friday

A. Coach will warm you up accordinglyB. Muscle Ups Practice EMOM: 10 mins
1: AMR in 30 sec – Ring MU (if no RMU – DB Ren Rows in 30sec (heavy)
2: Wall Sit hold – KB goblet loaded – 30sec
+
Every 2 mins x 8 sets
10 Thrusters @ 40K/24k
10 Burpees
*remaining time is rest in each 2 min set