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EMOM 30 Minute 1: 10 wall ball 20/14Minute 2: 15 KB swings 53/35Minute 3: 30 Double unders or 70 Jump…

AMRAP 15 minutes 250M row10 burpees10 alternating reverse lunges with kb 53/3510 KB hang clean and jerk (per arm) 53/35…

for time; 300 push ups 25 front squats 400/300

AMRAP 30m 20 push ups 20 sit ups 12 cal row

For time: 100 sit up 50 box over 24/20 50 sit up 25 box over 50 alt KB g2oh 70/53

For time: 10 rounds  2 rounds cindy  10 BB split squat 95/65 Alternate Legs each round. 30 min cap

Time: 4 rounds:  30 Box over 20”  20 DB snatch (single DB alternate)  20 DB c&j (single DB alternate)

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