EMOM x 9 MINUTES

MIN 1 – :40 Row

MIN 2 – :20 Air Squats + :20 Push-Up to Down Dog

MIN 3 – :20 Slow Arm Haulers + :20 Hollow Rocks

Into…

1-2 ROUNDS

10 Alt. Elbow Punches

10 Empty Barbell Front Squats

10 Empty Barbell Strict Presses

MIN 1 – 200/150 Row

MIN 2 – Max Thrusters (115/75)*

MIN 3 – Rest

*Continue the workout until 100 Thrusters total are completed.

(Score is Time)

KG BB: (52.5/35)

MIN 1 – 200/150 Row

MIN 2 – Max Thrusters (75/55)*

MIN 3 – Rest

*Continue the workout until 100 Thrusters total are completed.

(Score is Time)

KG BB: (35/25)

EMOM x 30 MINUTES

MIN 1 – :50 Max Cal Row

MIN 2 – Max Thrusters (Athlete Choice)*

MIN 3 – Rest

*P1 completes the Max Meter Row while P2 completes Max Thrusters. Partners will then switch. P1 and P2 both rest together.

(Score is Total Cals + Thrusters)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)