A) 3 Rounds for time:
20 Wall balls
10 Burpee box jump overs
5 Bar muscle ups (scale to 5 c2b or pull ups with 5 ring dips or press ups)
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B) 4 Sets/super set:
6 Back squats
4 Broad jumps
(15min cap)
–
C) EMOM 10mins:
Odd- Cal row/bike L1=12/9 – L2=15/12 – L3=18/15
Even- 20m Plate push