Warm Up: 3 Rounds Of:

16 One Arm DB or KB Thrusters @light weight (8R/8L)

12 Ring Rows (One Ring)

6 Yoga Push Ups

200 meter Run

Strength: Back Squat – 20 minutes EMOM Of:

0:00-4:00 9 Reps @ 45%

4:00-8:00 7 Reps @ 55%

8:00-12:00 5 Reps @ 75%

12:00-16:00 3 Reps @ 85%

16:00-20:00 find heaviest 1RM for today (1 Try every minute)

WOD: 6 Minutes AMRAP Of:

4 Ring Muscle Ups (Scale: 4 Pull + 4 Push)

6 Burpees

8 One Arm Thruster each arm @22.5/15kg DB  or 24/16kg KB