12-15′ Warmup preparing for sprints

Resisted Runs 4x20m

Sprint 3x20m

Rx: 2 x 1′ on / 1′ off
KB DL High Pull (24/16kg)
Calorie Row
Ring Dips
MB V-up (5/4kg)

Score = Cumulative Rep Count

You have 6′ to work to a 5RM Front Squat

2′ Rest to prep for the following

1 x 1′ on / 1′ off (in order)
Hang Clean (60kg/40kg)
Muscle Up
Deadlift (100kg/70kg)
Assault Bike Cals (M = 1x, F = 1.5x)

Score = 5RM Front Squat + Cumulative Rep Count