A. EMOM 12 minutes
min 1- Row 10/8 cals
min 2- Echo bike 10/8 cals
min 3- Max Box jump on and over in 30 seconds 24"/20" box
*each round add 1 cal to the row and bike
B. For time
21-18-15-12-9-6-3
Wall ball 20#/14#
Kb swings @ 53#/35#
15 minute time cap
Masters
A. Complete 3 sets:
A1. Close grip bench press x 10,8,6,4; build to a heavy set of 4
A2. 8 clean grip deadlifts
B. Complete for time; you may split reps any way you like
50 Russian kettlebell swings
75 DB push press
100 cal row