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EMOM 3 Minutes: 1 round of strict Cindy (strict pull-ups, perfect push-ups, and perfect squats) – then – AMRAP 2 Minutes: 20 Med-ball cleans (20/14), Max calorie row in remaining time

Mobility Recommendation: 2:00 twisted cross per side


EMOM 30 Minutes (alternating): Minute 1: 18 Wall Balls (20/14), Minute 2: 15 Push Ups, Minute 3: 15/12 Calorie Row – scale so there is a bit of rest at the end of each minute for recovery and transition time but push hard on the row, should be able to do the wall balls unbroken for the majority of the workout, NO WORM PUSH-UPS!, check your egos and do push ups on an elevated surface or from their knees if needed



Teams of 2

2 RFT: 75 Wall Balls (20/14), 50 Single Arm DB Clean & Jerks (50/35), 25 Burpee Box Jump Overs (24/20), 50 AB Cals, 75 KB Swings (53/35)

E3MOM 200m Run