Part A: Set up in groups of three.
15 minute EMOM
1st minute - 2 Push press at 80% of 1 RM (from rack)
2nd minute - 2 Front squats at 70% of 1 RM (from rack)
3 rd minute - 40 DU
Part B:
For time
4 rounds of 20 WB and 20 sit-ups
Part A: Set up in groups of three.
15 minute EMOM
1st minute - 2 Push press at 80% of 1 RM (from rack)
2nd minute - 2 Front squats at 70% of 1 RM (from rack)
3 rd minute - 40 DU
Part B:
For time
4 rounds of 20 WB and 20 sit-ups
2:30 mins on 60 sec off x 4
AMRAP 25/20 cal row
25 DB snatch 50/35
5 RMU
Rest 4 mins 2:30 mins on 60 sec off x 4
AMRAP 25/20 cal row
15 Burpees over the rower
10 HSPU