Warm up
EMoM3
5/4 cal bike as fast as possible
30 second active hang
then
9 wall facing squats
6 negative pull ups
3 wall walks
Conditioning ABABA
A-For time, 4 minute cap
4 rounds
12 barbell theusters 45/33
8 pull ups
4 burpees
B-4 minute rest
Workout A is an interval, treat it as such and try to improve your score each time
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