EMOM 12
1.) Lunges
2.) ball slams
3.) pushups
4.) rig jump touches
4 sets
250m row
5 inchworms
10 plate ground to overhead
5 sets
10 Front Squats (DB's for younger)
SS/w
8 pullups (10 kips on the bar for younger)
3 rds
500m standing bike
300 ft shuttle (6 x down and back)
3 Rds for time
750m bike erg
300m row
200' shuttle run