Warm Up:


400 m Run (5 Laps)  / 500 m Row

10 Push Ups

20 Sit Ups

20 Toes 2 Bar

20 Air Squats

50 DoubleUnders/200 Singles





EMOM x 12

Even: 7 BackSquats

Odd: 3 FrontSquats

(Use weight you can use for both)



20 Minute AMRAP

10 Clean & Jerks (135/95)

15 T2B

20 Air Squats

250 m Row


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