Warm Up
Dynamic Drills
2 Rounds
- Row/Run 250m
- 5 Box Jumps
- 10 Push Press (45/35)
MetCon
EMOM for 12 Minutes
- Odd – 7 Ground to Overhead (135/95)
- Even – 7 Toes to Bar
Rest/Walk 4 Minutes
EMOM for 12 Minutes
- Odd – 7 Power Cleans (135/95)
- Even – 7 Burpee Box Jump (24/20)
Rest/Walk 4 Minutes
EMOM for 12 Minutes
- Odd – 15/10 HR Push Ups
- Even – 15 Strokes Hard Rowing
