EMOM 16
1st min - 10/8 Cal row
2nd min - 10 sit up
3rd min - 10 Burpees
4th min - 10 Box Jumps 24/20"

For time:

Row 500 meters

50 Wall ball shots, 20/14 pound ball

Row 400 meters

40 Wall ball shots, 20/14 pound ball

Row 300 meters

30 Wall ball shots, 20/14 pound ball

Row 200 meters

20 Wall ball shots, 20/14 pound ball

Row 100 meters

10 Wall ball shots, 20/14 pound ball

For time,
3 rounds of
50 Squats
25 Push ups
50 Sit-ups

For time
4 rounds of
20 Plyo lunges
20 Jump squats
1minute rest