Strength

Front Squats
5 x 5 building to moderate load (max 70%)

Work

Every 2 Mins x 4 Rounds:
15/12 Calorie Bike / Row
15 Wallballs @ 20/14|
rest 2 Mins, Repeat

CompTrain

EMOM x 24:
Ring MUs
Rest
Bar MUs
Rest
- find max maintainable sets, start low and build if necessary
- learn to apply a hollow body on uprise before pulling through