EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
1. Conditioning
EMOM x 16 (4 Rounds):
A) 7 Wallballs (30/20) + 5 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (115/80) + 7 Overhead Squats (115/80)
D) 18/14 Calorie Row
2. Recovery Bike
18:00 Recovery Effort
Every 3:00 Complete 12 Kipping Handstand Push-ups
