10 minutes mobility
+
10 minute EMOM
Even: pistols 8-10 reps
Odd: Muscle ups 1-2 reps/ scaled 3 ring rows + 3 strict ring dips
+
20 minutes, Back Squat 4-4-4-4-amrap (last set is for max reps), build to a heavy; 3-4 minutes rest
+ rest 5 mins
Then:
5 rounds for time:
10 front rack lunges (115/75)
30 double unders (scaled 3:1 ratio)
Cashout: 400 m run (done at the end of the workout 1 time only!)