A. EMOM 12 min
min 1-12 front rack reverse lunges @ 115#/75#
min 2- 10-15 decline push-ups
min 3- 15 GHD sit-ups
B. For time
Run 400m
+
30-20-10
Box-jumps 24"/20"
10-20-30
Kb swings @ 70#/53#
+
Run 400m
*16 minute time cap
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