A. Front Squat; build to a tough 6 reps @20×1; rest as needed
Then
4×6 @90% of A
B. EMOM20
Odd: 1x CGBP @85%+ + 1x 4″ defecit kipping HSPU @40×0
Even: 2x C2B + 1 Bar Muscle Up (should be done unbroken)
+
In a 12:00 Window ascending ladder of
1,2,3,4… Power Cleans @ 80/60
10,20,30,40… Calorie Row