EMOM24
1. 50 doubleunders (max 35s)
2. 4-6 Burpee broadjumps (1/2/3 mats)
3. 12-16 alt. SA DB hang cleans (30/20)
AMRAP15
3 Wallclimbs (scale with less height but stay consistent)
12 alt. DB snatches (22,5/15) (Scale to 15/10)
15 Boxjump over to stepdown (24/20) (scale to step overs)
24x 1:40 ON | 00:20 OFF
3 Groups of 2-4 people: 1 ski erg + 1 bike erg + everyone has a rower
switch machines every set
0:00 - 1:40 ski erg
2:00 - 3:40 row
4:00 - 5:40 bike erg
6:00 - 7:40 row
.... x 3
FOCUS: try to keep the same pace on each machine!
how fast can u go?
Record: 25 seconds by Nick Garcia
(scale: 30cal)
AMRAP15
3 wallwalks
12 hang DB snatches
15 Boxjump overs
from toe to top