EMOM: 6 minutes 

1. 200m

2. Jump Rope

3. Plank/ Hollow

Performance:  BB Bench 
5 RM Bench
*build to a 5 rep max on Bench Press

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

3-6-9-12-15-18 and so on... 

• Db Clean to OH (40/30)

• Burpee Push UP Box Jump
  *pick up where you left off each round
  * post score to whiteboard

Fitness: 
4 x 10:  BB or 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) 12/9 Cal Ski

6) Rest

* scale reps to something you can get in the minute