A) EMOM for 9 Min do:
Min 1 – Jumping Jack x10 + Bear Crawl x50ft
Min 2 – Barbell Overhead Walking Lunge x12 steps
Min 3 – Broad Jump 50ft + Running High Knees x100ft
B) AMRAP in 4 min of:
500 m Row
30 Box Jumps (24″/20″)
30 Push Press (75/55)
30 Toes To Bar
30 Burpees
rest 4 min
AMRAP in 6 min of:
500 m Row
30 Box Jumps (24″/20″)
30 Push Press (75/55)
30 Toes To Bar
30 Burpees
rest 4 min
For Time:
500 m Row
30 Box Jumps (24″/20″)
30 Push Press (75/55)
30 Toes To Bar
30 Burpees
