WORKOUT

Performance
36min EMOM
Min 1; Row 20/15 Cal
Min 2; 12 wall balls 20/14# to 10/9′
Min 3; 8 Burpee Box Jump Over 24/20
Min 4; 12 Pull Ups
Min 5; 16 KB Swing 24/16kg
Min 6; Rest 1 minute

Fitness
Min 1; Row 15/10 Cal
Min 2; 12 wall balls 14/10# to 9′
Min 3; 8 Burpee
Min 4; 12 Jumping Pull up
Min 5; 16 Russian KB Swing 24/16kg
Min 6; Rest 1 minute

BASICS