A: 12 min EMOM
1. 6 Wall Walks
2. AMRAP Cal Row
3. Rest
Rest 3 mins
B: 12 min EMOM
1. 18 KBs at 24/16
2. AMRAP rounds of Cindy
3. Rest
*Cindy (5 pull ups, 10 push ups, 15 squats)
A: 12 min EMOM
1. 6 Wall Walks
2. AMRAP Cal Row
3. Rest
Rest 3 mins
B: 12 min EMOM
1. 18 KBs at 24/16
2. AMRAP rounds of Cindy
3. Rest
*Cindy (5 pull ups, 10 push ups, 15 squats)
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