A) Every 90 sec/x5 rounds:
10 Back squats @around 60%
5 Strict pull ups (weighted if able) – scale to negatives
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B) Every 3mins/x4 rounds:
400m Run
Max muscle ups in time remaining
(scale distance in run if needed/scale muscle ups to bar/c2b/pull ups etc)
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C) EMOM 9mins:
Min1- 20 Hollow body rocks + 10 piked sit ups
Min2- 10 e.a Side plank with hip lifts
Min3- 10-20 Commando press ups
