24 Minute EMOM
1st minute - 30 DU + 8 C2B
2 nd minute - 8 burpee box jumps (24/20/20/16)
3rd minute - 5 push press + 10 steps of lunge in front rack (135/95/95/65)
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.