Agility stations

METCON:

75 wall ball (20/14)

60 box jump over (24/20)

45 pull up

30 thrusters (RX 95/65)(adv 135/95)

15 bar muscle ups

optional additional work:

A) front squat 4×3@75+%

B) bulgarian split squat 3×8 each leg

C) T bar row 3×10

D)DB bicep curl 3×10