30 min As May Rounds As Possible (only complete rounds count) Even Minuets EMOM – 15 Cal Row Odd Minuets EMOM – 15 Burpees Use remaining time after completing the 15 cal row or the 15 burpees to rest/transition. If you do not complete the required work the round does not count and you still transition. Scaling for this workout will be choosing a lower, yet challenging number that you can complete for time allotted.
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See AllA. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#