A. EMOM 12 min
Min 1: 15 wall ball 30,20
Min 2: 10 box jumps 24,20
Min 3: AB 10/8 cal
B. For time:
10-9-8-7-6-5-4-3-2-1
Handstand push-ups
Toes to bar
25 double unders after each set
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For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
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A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
1110
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