1) MU/PU Progressions

Scaled:
Alt EMOM 12:
Min 1: 6-10 Ring Row to Hip (adv: feet elevated)
Min 2: 5-10 bar dips with 3 sec pause at bottom (full ROM, can band assist)
Min 3: Rest

Intermediate:
E3MOM 12
Max UB set of MU

Advanced: E3MOM 12
7/5 cal ass bike, immediately into
Max UB set of MU

2) 3 rounds:
14 alt db snatch (50/35) (rx+60/40)
20 box jump overs
1 rig lap single db front rack lunge (50/35) (rx+60/40)
Rest 2:00 btwn sets
*18 min cap