A) 20 Min EMOM
1 – 7-10 Clapping Push-Ups
2 – 8-10 Ring Rows @30X0 (3 Seconds Down)
3 – 8-10 HSPU
4 – 12-15 PU
B) MAP (3/5/10) @85-90% Effort
3 Min AMRAP
8 Burpee
8 Cal AD
+
rest 3 mins
+
5 Min AMRAP
15 T2B
10 WL
15 WB (25/16)
10 WL
+
rest 5 mins
+
10 Min AMRAP
200m Run
10 PC (185/115)
10 BJ (24/20)