A. 12 minute EMOM
1 – 5 Ring Muscle Up Transitions (no dip)
2 – 30-45-sec Kettlebell Deadbug
3 – 30-45-sec Double Kettlebell Bottoms Up Front Squat (spread the scaps)
B. Push Press – Build to a tough set of five for the day (touch and go)
+
10 minutes @85%
3 Burpee Bar Muscle Ups
5 Box Jumps (30/24″)
7 Kettlebell Swings (70/53)
