Core -x3 

10 sec l -sit

10 sec brid dog ( side )

Emom2 x14min

2x 1 1/4 front squat

4×2 sec pause back squats

WOD

18 min cap

8 ring muscle ups

16 Box step overs 50 / 35

20 1 arm devil presses 50 / 35

24 wallballs 20/14

28 ttb

24 wallballs 20/14

20 1 arm devil presses 50/35

16 box step overs 50/35

8 ring muscle ups

*Scale rmu =bmu /ctb / pull-ups \ ring rows

Ttb =ttkb

ScAle the weight to your strength