200m Run

Into…

EMOM x 6 MINUTES
MIN 1 - :40 Groiners + Twist*
MIN 2 - 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**
MIN 3 - :20 Scap Ring Rows + :20 Plank Hold

*2nd Round Perform Lunge + Twist
**Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times
 

EMOM x 20 MINUTES
MIN 1 - :45 Back Rack Lunges (135/95)|(95/65)
MIN 2&3 - 400m Run
MIN 4 - :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

KG BB: (60/42.5)|(42.5/30)
 

3 SETS
20 Empty Barbell Reverse Curls
40 Alt. Empty Barbell Flutter Kicks
:30 Supinated Empty Barbell Gun Hold

-Rest As Needed b/t Sets-

(No Measure)