Cardio 3min

then;

EMOM 8

Air Squats

Upright Row

Box Step Ups

Strict Press

With a partner. Rotate Movements.

5 rounds for max reps of:
1 minute of wall-ball shots
1 minute of KB sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1min

W: 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
M: 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box