Warmup, then:
A.
Complete one set each of:
Scap Pull-ups x 10 reps
Ring Swings x 10 reps
Followed by. . .
Every 2 minutes, for 6 minutes (3 sets) complete all sets of:
Five sets of:
Cast Swing x 1 (drop after each rep)
and then . . .
Three sets of:
Cast Swing + Pop Swing x 1 rep
and then . . .
Every minute, on the minute, for 10 minutes:
Ring Muscle-Up x 2 reps (make the reps perfect – even if this is easy for you, I want you to make them the easiest and most fluid reps ever)
*scale to 3 jump to catches*
B.
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 reps @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 reps @ 95%
*Set 7 – 6 reps @ 75+%
Non-barbell option 14 min emom (alt)
8 kb front squats 55/35
14/12 calorie row
C.
Every 3 minutes, for 18 minutes (6 sets), complete:
Wall Ball Shots x 15 reps
Burpees x 15 reps
Double-Unders x 30 reps