WOD:

#Big Kahuna

For time:

50 Calorie Row

40 Front Squats (135/95)

30 Toes to Bar (Scale to Knees to Elbows/Hanging Knee Raise)

20 Push Jerks (135/95)

10 Muscle Ups (Scale to 10 Chest to Bar Pullups + 10 Ring/Bench Dips)

**Depending on class size you can stagger start with some starting on the Row and some on the Front Squats.  Ideally, Row and FS should be your first 2 exercises. 

STRENGTH:

Back Squat (15 minutes) 

3 sets of 10 reps @ 70-75%

Rest 2 min between sets

UnLoaded No Barbell Strength Option:

12 Min EMOM

Min 1: 8-10 Cal Assault Bike

Min 2: 8-10 KB Goblet Squats

Min 3: :30 sec Plank