WOD: 10 min EMOM
MIN 1 — AMRAP of 4 DB Front Squat + 4 DB Push Press (athlete choice)
MIN 2 — Row 16/13 cal
-Rest 3:00-
10 min EMOM
MIN 1 — AMRAP of 4 DB Deadlift+ 4 DB Hang Clean
MIN 2 — Bike 13/11 cal
FINISHER: (5 mins) 3 sets max strict pullups
HIIT & RUN: 8 min EMOM
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Push Press
MIN 2 — Row 16/13 cal
-Rest 2:00-
8min EMOM
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Bike 13/11 cal
-Rest 2:00 –
8 min EMOM
Min 1: AMRAP of 4 MB Russian Twists + 4 WallBalls
MIN 2: :45 5m burpee shuttles