Monday Workout of the Day

Every 4min for 3 rounds:
A1. Front Squat @31X1 6-8
A2. DB standing upright row @3010 6-8
+
5-4-3-2-1
muscle-up (3 Pull ups + 3 dips = 1 Muscle Up NO BANDS- Gets someone to hold your feet or do negatives only)
squat snatch 135/95
+
Groups of 4:
p1 – 125m row/AD all out This should be a painful 20-30 seconds. Row all out 110%. Leave nothing on the table.
p2, p3, p4 – rest
team cycles through five times