EMOM x 8 MIN (:40 ON / :20 ON)*
MIN 1: Step-Ups → Box Jumps
MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)
MIN 3: Tuck-Ups → V-Ups
MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings
*Progress to the second movement(s) halfway through the EMOM
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)
8 Toes to Bar*
6/6 Single Arm KB Push Press
16 Box Jumps (24/20)
*Option for Toes to ‘Something’
(Score is Rounds + Reps)
KG KB: (24/16)
IN TEAMS OF 2…
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)
8 Toes to Bar*
6/6 Single Arm KB Push Press
16 Box Jumps (24/20)
*Option for Toes to ‘Something’
(Score is Rounds + Reps)
KG KB: (24/16)
*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.
3 SETS
40 Alt. KB Flutter Kicks
20 KB Horn Curls
20 KB Upright Rows
-Rest As Needed b/t Sets-
(No Measure)