Skill/Strength:
EMOM 14
1: Echo Bike 15/11 Cals
2: 1 Squat Snatch 75-90%
3: Rest/Add Load
Metcon:
AMRAP 8
7 Toes to Bar
5 Front Squat 155/105lbs
1 Bar Muscle Up
-Add 1 BMU Rep each round
Mandatory Mobility:
3 min lat smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 rounds for quality
Single Leg L-Sit, 20 secs
Side Star Plank Hold, 30 secs
