Warm up

Jump rope for 4 mins then 3 rounds

10 passthroughs

10 downdog pushups

WOD:

Conditioning:

10 min EMOM

Min 1: 10 burpees

Min 2: 200m Run

Rest 3 min

10 min EMOM

Min 1: 40 double unders or 80 singles

Min 2: 3 muscle-ups

Minimal Equipment: SUB MU for Bent over rows with DB

NO equipment: Sub MU for ODD OBJECT bent over rows