Warmup:
Sled walks for 5 min
Air dyne 5 min
Hypers x light x 100
Bands to hips and hams between
Main:
Zercher squat 1rm
Assistance:
EMOM x 15 x 2 Front squat 70% with chains!
WOD:
15 min amrap
7 Overhead Squats 115#/75#
7 Burpee Pull Ups
21 double unders
Rest 7
WOD:
10 min amrap
Max rep ground to overhead 135/95
Max rep muscle ups
Break it up however you want. Add total PC and MU
Rest 7
WOD:
5 min amrap
250 double unders
Max GHD situps
AOD
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