A.

9′ EMOM

m1: 1-3 Legless Rope Climb

m2: 3-5 HSPU. Est

m3: 10-15 Plate Sit Ups

B.

6′ EMOM

m1: Row 18/14 CaL *

m2: 5 C2B + 7 Push Ups + 10 a.Squats

-Rest 2′ –

8′ EMOM

m1: Run 150 mts

m2: 30″ Max Reps: Slam Balls