Bike 5 Minutes
1 Min Deep Squat
Banded Lat Stretch
Wrist Extensions
Elbow Punches
Empty Barbell Front Squat :03 pause
Front Squat
5 x 5 @70%
(off 90% max)
20 Min EMOM
10 Box Jump Get Overs 24/20
10 Thrusters @115/75
10 Burpee over Bar
5 Muscle Ups or 10 Pull ups