EMOM 8:

Min 1) 3 Cone Shuttle Sprint – Max Push Ups to 1:00

Min 2) Rest

METCON

EVERY 5:00 x 5 (25:00) (3:30 ON / 1:30 OFF)

15 Knees to Elbow

200′ Double DB Farmers Carry (RX: 50/35)

Cal Assault Bike

*Score is Cals to the 3:30 Mark

OPTIONAL ADDITIONAL WORK:

A) 10-20-30-40-50 (unbroken Double Unders)

*10 Single DB Overhead Squats after each set

B) 5 x Gymnastics Complex (unbroken)

3 Kipping Pull Ups + 2 Kipping Chest to Bar + 1 Bar Muscle Up