1. EMOM 10 mins

3 Burpees

2 Bar Muscle up
1 Squat Clean and Jerk (70/40 kg)

Rest 5 mins

2. EMOM 10 mins

1  clean (70/40 kg)

2  front rack lunges (70/40 kg) (each)

3  Box Jump over

Overload

Rope Climb Conditioning
For Time:
4 Rope Climbs, 15/12 Calorie Row
3 Rope Climbs, 15/12 Calorie Row
2 Rope Climbs, 15/12 Calorie Row
1 Rope Climb, 15/12 Calorie Row

Posted in WOD

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