Warm Up

400 m Run / 500 m Row

2 x 10 Box jumps

15 Push Ups

20 Air Squats

2 x 30 sec Plank Holds

2 Wall Walks

2 Rope Climbs


EMOM x 10

Odd: 10 TTB

Even: 10 Thrusters (95/65)



3 Rounds for Time

500 m Row

12 Burpees

21 Box Jumps (24/20)

Cash Out: 100 Push Ups

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