WOD:
A. 5 sets: Front Squat x 8 reps @ 3111
Rest 60 seconds
Ring Row x 10-12 reps @ 2111
Rest 60 seconds
B. EMOM x 16 min:
1st min: 5/5 Alt Front Rack Lunges for load
2nd min: 10 CTB (Rx+ 4 Bar Muscle up)
3rd min: 6-8 shoulder to overhead SAME WEIGHT as Lunges
4th min: 15/15 Bicycle Crunches