Fitness

EMOM x 5-8 sets

1: 12/9, 10/7 cal row

2: 12 SA DB hang clean + push press (3/3/3/3)

3: 6 hanging knee raises + 18 single unders

4: 6 up/down + box step overs

5: rest

Performance

EMOM x 5-8 sets

1: 15/12, 12/9 cal row

2: 6 ground to overhead (135/95, 115/75, 95/65)

3: 6 toes to bar + 20 double unders

4: 6 burpee + box jump overs (24/20”)

5: rest