400m run, 30 MU, FS and BP EMOM, Band Work

1.  Track 12 x 400m, equal work/rest.  Goal is to hold the same split every round.

2. Gymnastics
30 Muscle ups for time.

3.  Barbell 

EMOMx20
Odd:  8 Front Squats - you choose weight.
Even:  8 Bench Press - you choose weight.

4.  Accessory Work
100 Fast Banded Face Pulls
100 Fast Band Pull aparts
100 Fast Banded Tricep Push downs