Performance

A) EMOM x 10 min

1: 8-12 wallballs +4 strict pull-ups

2: 12 American KB swings (heavy)

*Near cinderblock wall of gym

B) EMOM x 10 min

1: 200m run (sub with hill run)

2: 3 DB up/down devil press

*Near middle of gym

C) EMOM x 10 min

1: 12/9 cal row

2: 4-6 up/down + box step overs

*Near wood wall of gym

Performance

A) EMOM x 10 min

1: 12 wallballs (20/14) + 6 pull-ups

2: 12 American KB swings (heavy)

*Near cinderblock wall of gym

B) EMOM x 10 min

1: 200m run 

2: 3 DB devil press (35/25s)

*Near middle of gym

C) EMOM x 10 min

1: 12/9 cal row

2: 6 burpee + box jump overs (24/20”)

*Near wood wall of gym