A. Front Squat; build to a tough 5 reps @20×1; rest as needed
Every 90s for 5 sets:
4 @90% of A
Every 75s for 5 sets:
3@85% of A
B. EMOM18
Odd: 1x CGBP @90% + 1x 4″ defecit kipping HSPU @40×0
Even: 3x C2B + 2 Bar Muscle Up (should be done unbroken)
+
In a 15:00 Window ascending ladder of
3,6,9,12… Wall Balls (9/6)
3,6,9,12… TTB