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