Choose your adventure…

Endurance:
5k Row or Run

Flush: 25min AMRAP
30 Slamball
30 Air Squats
15 Cal Row

Weightlifting:
A) EMOM (8) Power Clean, Hang Squat Clean
B) Back Squat: 65%/4, 75%/1, 70%/4, 80%/1, 75%/4, 85%/1
C) Muscle Up Progressions