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)
A: Core work
9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
B:20 min AMRAP of
20 cal row
15 DB push press 50/35
10 DB box step overs 20"/16"