A. For max reps (or calories):
- 60 seconds of Rowing
Rest 60 seconds
- 60 seconds of Burpee Box Jump-Overs (20?/24?)
Rest 60 seconds
- 60 seconds of Toes to Bar
Rest 60 seconds
- 60 seconds of Double-Unders
Rest 60 seconds
- 60 seconds of DB Snatch
Rest 60 seconds
- 60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00.
During this time, calculate your reps for Part B and write them down so you have a goal for each set.
B. EMOM 24 (4 sets)
- Minute 1 Rower x 65-70% of Calories Achieved in Part A
- Minute 2 – Burpee Box Jump-Overs x 65-70% Minute 3 – Toes to Bar x 65-70% of Reps
- Minute 4 – Double-Unders x 65-70% of Reps
- Minute 5 – DB Snatch x 65-70% of Reps
- Minute 6 – Push-Ups x 65-70% of Reps
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