Alt EMOM 18 mins:
Every 1 min for 18 mins, alternating between:
Min 1: 12 Dumbbell Squats, 50/35 lbs
Min 2: 10 Over Unders, 24/20 in
Min 3: 8 Bar Muscle-ups
Complete in teams of 3. Each partner starts on a different movement then rotate throughout.

POST WORK
For quality:
25 Plate External Rotations, pick load
25 L/25 R Side Plank + Lateral Raises, pick load
25 Around-the-Worlds, pick load
25 L/25 R Banded Single Arm Lat Pull Downs