A) Every 3 minutes x 3 sets:

– 10 strict overhead press @ 2011

– 10 BB RDLs @ 2011

– 20 medball Russian twists from hollow position

 

B) EMOM x 3 sets

1: 12/9 cal row

2: 15 wall balls

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 12 KB swings (70/44)

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 9 burpees

 

RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.

Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.