Warmup
Row, Run or Ride 2 min
3x10 GHD Situps
3x10 Reverse Hyper
3x 2 Muscle Ups + 4 Ring Dips
Strength
Work to heavy single hang squat clean
WOD
16 min EMOM
Min 1: 4 Renegade Rows (55/35)
Min 2: 25 Double Unders
REC
Mobility - Coaches will share a mobility nugget with you