coach will warm you up accordinglyA. 10 min EMOM:
min 1: 6-10 Pull-Up/ TTB/ C2B/ MU
min 2: 35-50 Dubs / Heavy Rope Skips
30 min AMR:
3 min Row for meters
21 Ab-mat Sit-up
13 Ring Rows
8 alt BB FR Rev Lunge steps (50/29k)
*all rows should be the same pace. Sustainable is the key. score is rounds + meters rowed.
*Big ranges on the emom, choose a challenging movement and try to link reps.  Dubs should take less than 40 sec.