Back Squat
EMOM x 5
5 @ 75%

Conditioning
“Four Thirty”
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes-to-bar

Extra Work
Ring Muscle-ups
3 Rounds, not for time:
30/24 Calorie Row
2 sets of 25% Max Unbroken Muscle-ups

*Programming modified from Ben Bergeron’s CompTrain