EMOM x 8 MINUTES (:40 ON / :20 OFF) 
MIN 1 - Up-Downs
MIN 2 - Step-Overs
MIN 3 - Ring Rows 
MIN 4 - Lunges 
MIN 5 - Burpees
MIN 6 - Box Jumps
MIN 7 - Jumping Pull-Ups
MIN 8 - Lunge + Lunge + Air Squat
 

AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)*
10 Chest to Bars
5 Burpee Box Crawl Overs**

*1 Rep= Lunge (R) + Lunge (L) + Front Squat.
**Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.

(Score is Round + Reps)

KG BB: (42.5/30)|(30/20)