A
Coach led warmup
(15 min)

B
10 min EMOM
1-4 Ring Muscle Ups

C
4 rounds
10 DB front rack step-ups (50/35lb)
15 DB goblet squats
20 DB heel taps
1 lap DB carry
*16 min timecap

D
5 min ride, row or ski cooldown
(5 min)