Section 1:
EMOM
Every minute on the min
1minx16 4 movements
12 box overs
10 DB cleans 50/35
8 revers burpees
12 Barbell curls 65/35
Section 2:
More than 12 athletes: half start on one section half start on the other.
Conditioning:
3 Rounds For Time: (no rest between rounds)
10 Pull-ups
30ft. Dumbbell Walking Lunge
10 HS push-up/box push ups
30ft. Dumbbell Walking Lunge
Dumbbells: 50 / 35#
Then -3min rest (set up barbell)
3 Rounds for time (No rest between rounds)
15/12 Calories
10 Bentover rows
5 front squats
3 SOH
20 BB side hops
Barbells: 115-135/65-85#
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