A)
EMOM x 12 (6 sets)
Alternate between:
2-4 Strict Muscle-up (Kipping MU, MU transition, or 5-9 Dip)
3-6 Strict HSPU (Negatives, box HSPU, or 1-3 wall walk up)
B) Team Assault Bike
In 3 person teams, accumulate as many calories as possible in 12 minutes alternating every 10(men)/7(women) calories
Mobility:
1 minute pec mash w/ lax ball
1 minute scap mash w/ lax ball
1 minute lat roll w/ foam roller
