A. EMOM 12 min
min 1: 8 overhead squats 115,75
min 2: 14-16 DB renegade rows 50/h, 35/h
min 3: 45 double unders
B. 15 min AMRAP
Run 400m
5 wall walks
10 front squats 135,95
** every 2 rounds makes add 20#, females add 10#
Extra credit:
3 sets
20 weighted sit-ups
10/side weighted Russian twists