A
3 rds
4 rope pullups
5 pushups to down dog to up dog
6 good morning to squat
7 plank get up get downs (elbows to hands)
Ride 8 cal
(12 min)

B
16 min EMOM
Min 1: 8 Back Squats
Min 2: 1-2 Rope Climbs

C
20-14-8
Deficit HSPU
Alt. DB power snatches (70/50lb)
*12 min timecap

D
Coach led cooldown & mobility
(5 min)