30 min EMOM
1. 18/15 calories on the rower
2. 12 Burpees over the rower
3. 18 KBS 1.5/1
4. 18 OHS with KB in one hand
5. AMRAP - WB
6. Rest
30 min EMOM
1. 18/15 calories on the rower
2. 12 Burpees over the rower
3. 18 KBS 1.5/1
4. 18 OHS with KB in one hand
5. AMRAP - WB
6. Rest
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