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November 20, 2023

EMOM 30

*Each for max reps 

Min 1 - Cal Row/Bike/Ski

Min 2 - Box step ups

Min 3 - Push ups 

Min 4 - 25' KB Farmers carry

Min 5 - Burpees/Elevated

*Every 25' = 1 rep on farmer’s carry

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

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