25 MIN EMOM
1- row 16/13
2 - 12 burpees over the rower
3- 8 (per arm) hang clean and press/jerk at 50lbs/35 DB
4- AMRAP OH lunge steps 50/35
25 MIN EMOM
1- row 16/13
2 - 12 burpees over the rower
3- 8 (per arm) hang clean and press/jerk at 50lbs/35 DB
4- AMRAP OH lunge steps 50/35
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym