Set up a rower and grab a plate/DB/backpack

EMOM x 3 MINUTES
Min 1 - Legs only row (:30- :45) or High Knees
Min 2 - Arms only row (:30- :45) or Butt Kickers
Min 3 - Full strokes or Sumo Deadlift High Pulls

Into …

EMOM x 4 MINUTES
Min 1 - 10 Ground to OH
Min 2 - 10 Push-Ups + Max Plank

EMOM x 18 MINUTES
MIN 1 - 18/16 Cal Row
MIN 2 - 18 Plate Ground to Overhead
MIN 3 - 18 Push-Ups

(No Measure)

EMOM x 18 MINUTES
MIN 1 - :50 of Row, Bike, Run (Backpack Optional)
MIN 2 - 10 db thrusters, moderate-heavy weight, or 15 db thrusters for a lighter weight
MIN 3 - 15 tricep dips (Backpack Optional)

(No Measure)