Monday
For time
Run 600m
10 burpee box-jump overs 24″/20″
20 wall ball 20#/14#
Run 400m
15 bbjo
35 Wall ball
Run 200m
20 bbjo
50 Wall ball
Essentials
A. EMOM 12 min
Min 1: x3-5 supine rope climbs or ring rows x10-12
Min 2: 8-10 barbell glute bridges
Min 3: 30-45 sec FLR
B. 3 rounds for time:
Row 450m/400m
20 double KB front squats
15 pull-ups or ring rows