A) EMOM x 15 min (5 sets):
1: Box squat x 3 reps @ 21X1 (build heavier than 7/11)
2: 3-5 Muscle Up turnovers on low ring
*Use leg or band assistance as needed.
3: rest and build on box squat if able

B) For time:
– 600m run
– 15 CTB pull-ups
– 21 front squats (135/95, 115/75, 95/65, 75/45)
– 400m run
– 12 CTB pull-ups
– 15 front squats
– 200m run
– 9 CTB pull-ups
– 9 front squats