Fitness

EMOM x 5-8 sets:

1: 12/9 cal row scale to (10/7)

2: 12-16 wall balls

3: 8-12 DB hang power clean + jerk (2/2/2/2 or 3/3/3/3)

4: 4 up/downs + 8-12 ring rows

5: 36 single unders or lateral hops

6: rest

Performance

EMOM x 5-8 sets:

1: 12/9 cal row

2: 16 wall balls (20/14)

3: 12 DB hang power clean + jerk (3/3/3/3 @ 50/35)

4: 8 burpee pull-ups

5: 48 double unders (scale to 36)

6: rest

RX+ 15/12 cal row, 20 wallballs, 16 DB HPCJ, 4 double burpee MUs