Strength 

Every 90s for 12 min

2 squat cleans  

building  

 

WOD 

5 rounds  

10/8 calories Assault bike  

8 slamball cleans 100/80

30 double unders  

rest 1-2 minutes

 

CompHW 

EMOM 10 min

1 hang squat snatch

 

Challenge WOD 4

RX

18 min AMRAP

3 ring muscle ups

6 handstand push up

- guys on 45# plates

12 pistols alt.

SCALED

18 min AMRAP

3 burpee jumping pull ups

6 push ups

24 air squats

 

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