Fitness-
A. EMOM x 14 min
Even - 5 ring rows or pull ups + 7 push ups + 9 air squats
Odd - 30 sec hollow hold
+
For time
30 cal row
10 Burpees
90 single unders
25 cal row
10 burpees
90 singles
20 cal row
10 burpees
90 singles
15 cal row
10 burpees
90 singles
Performance
A. EMOM x 14 min
Even - 5 pull ups + 10 push ups + 15 air squats
Odd - 30 sec hollow hold
+
For time
30 cal row
10 burpees over erg
30 DU's
25 cal row
10 burpees over erg
30 DU's
20 cal row
10 burpees over erg
30 DU's
15 cal row
10 burpees over erg
30 DU's
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