Happy Birthday Chris P.!
A) EMOM x 6
x Pullup & Dip
Choose a number that is challenging, yet allows you to stay consistent from round to round.
B) 8 minutes to build to a heavy set of the complex
Power clean + hang clean + thruster
C) 4 sets of 50 Unbroken DU
Beginner 100 consecutive singles
Novice: DU practice (practice for :45 and take :15 rest for 5 intervals)
Intermediate: Scale the number of UB to a volume that is more doable or see how many double/single you can perform UB.
*5 minute cap
:90 calf mash with KB
:60 archer in seated straddle