Thursday

EMOM for 20 minutes:

Even 3 Front Squat @80-83%

Odd: 3 Bar Muscle ups*

*If you are unable to do them, you may do chest to bar pull ups, strict pull ups or ring rows. 

Conditioning:

3 Rounds of:

10-15 reps of each

GHD sit ups

Mountain climbers on the rings

Either Hip and Back extensions (snaky) or Supermans.