10:00 warm up: row/run @easy pace, hip mobility, then 2 rounds of 2 wall walks and 20 air squats

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A. Tempo front squats, 4-3-2-1 @ 20x1 tempo, 2:00 rest between sets

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AMRAP in 7:00

1 muscle up

10 OHS (65/95)

200 meter run

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3:00 rest

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AMRAP in 7:00

10 HSPU

10 CTB pull ups

20 double unders