EMOM for as long as you can ( 40 min time cap)
Minute one 10/8 cal row
Minute two 10 empty bar thruster
Minute three 10 burpees to a 25 lbs plate
Minute 4 rest
Add one cal, rep, or burpee to each minute on round 2, and so on and so forth.
Ultimate goal is to finish the round of 20, and live to celebrate:)
*Coaches notes - scale your athletes so they get at least 7 rounds = 28 minutes
In teams of two:
At 0:00
Accumulate 200 feet of HW
and 200 GHDs
Switch as needed, both athletes can be working at the same time.
At 8:00
10 rounds of
10 DB thrusters at 50/35
5 Double arm Devil Press
Switch every round only one athlete working at a time
At 22:00
100 WBS
50 Pistols
25 RMU
Switch as needed
Score is time for each section
You cannot start the next section until the indicated times.