EMOM x 6 MINUTES (:40 ON / :20 OFF) 
MIN 1 - Side Shuffle Shuttle Run
MIN 2 - Alt. DB Upright Row
MIN 3 - Step-Up with slow lower
MIN 4 - High Knees Shuttle Run
MIN 5 - Alt. DB Curl to Arnold Press
MIN 6 - Lateral Step-Ups 
 

4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press

-Rest As Needed b/t Sets-

(Score is Weight)
 

4 SETS FOR MAX REPS
1:00 - 50' Shuttle Runs*
1:00 - Box Step-Overs (24/20)
1:00 - Strict Pull-Ups
1:00 - Up-Downs

*Each 50' intervals counts as 1 Rep. If no access to 50' complete a 200m Run.

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG DB: (22.5/15)|(15/10)