1) MU Strength Progressions 

Scaled/Intermediate:
EOMOM 12:
8 strict ring dips
5/5 Hollow to arch
Focus on depth of dip and complete the longer than normal range of motion. Rest as needed
between sets.
Note: 2 weeks ago was 8x3

Advanced:
E3MOM 12:
1 UB set of MU*
*perform 60-80% of your max UB set of MU. make each set the same number of reps.

2) Back Squats  8, 8, 8

Add 5-10lbs to final set from last week.

3) Every 4:00 for 12:00
200m run
10/7 cal bike
10/7 cal row

*scale distances if not finishing in time.
*Score is slowest rounds