36 MIN EMOM
1. 60 DU
2. 3 rope climbs
3. 20 GHD sit-ups
4. Bike 18/14 cals or ski 16/12 cals
5. 14 Burpees
6. Rest
36 MIN EMOM
1. 60 DU
2. 3 rope climbs
3. 20 GHD sit-ups
4. Bike 18/14 cals or ski 16/12 cals
5. 14 Burpees
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