EMOM: 6 minutes

1. 200m Run 
2. Jump Rope 
3. Plank (front or side) 

Performance:  DB Bench
10 minutes to find:
5RM DB Bench 

4 Rounds: 
AMRAP x 3 Minutes/ 1 minute rest between 

3-6-9-12-15-18 and so on... 

• Db Clean to OH (30/20) 
• Burpee
  *pick up where you left off each round
  * post score to whiteboard 

Fitness: 
4 x 10:  DB Bench Press
Superset W/ 15 banded tri cep pull downs 

EMOM X24

1) 15 Wall Balls 

2) 15 KB SDLHP 

3) 15 Box Jumps/ Step Ups 

4) 15 Push Press

5) 15/12 Cal Row 

6) Rest

* scale reps to something you can get in the minute 

Cashout:  Coaches Choice