Warm-up:
200m Run then 3rds of:
6 Horizontal Ring Row @2111
10 Narrow Grip BB OH Walking Lunge

Strength:
Back Squat
5×60/65/70/75%

WOD:
EMOM x 16
1) 3-5 Muscle-up
2) 15/12 Cal Row
3) 5 T2B + 4 C2B + 3 Pull-up
4) 10 KB/DB Box Step-up