A: 10 min EMOM
1. 1 set max strict HSPU
2. 1 set max strict pull ups
3. 1 set max kipping HSPU
4. 1 set max butterfly pull ups
5. Rest
B:12 MIn AMRAP
8 Box step overs 24"/20" holding 50/35 DB
8 DB thrusters
16 sit-ups
A: 10 min EMOM
1. 1 set max strict HSPU
2. 1 set max strict pull ups
3. 1 set max kipping HSPU
4. 1 set max butterfly pull ups
5. Rest
B:12 MIn AMRAP
8 Box step overs 24"/20" holding 50/35 DB
8 DB thrusters
16 sit-ups
A:3:00 min on 3:00 min off - X 2 rounds
AMRAP and Pick up where you left off
16/14 cal row
8 Burpees over the rower
8 per side single DB hang clean and Jerk
16 T2Bs
B:2:00 min on 2:00 min off - X 4 rounds
AMRAP and Pick up where you left off
16/14 cal row
8 Burpees over the rower
8 per side single DB hang clean and Jerk
8 T2Bs
C:1:00 min on 1:00 min off - X 6 rounds
AMRAP and Pick up where you left off
16/14 cal row