A. 9 mins for max calories on Row

  • every minute including the first 10 Russian Swings (32/24)

Rest 3 mins

B. 9 min amrap:

9 Hang Power Cleans (40/30)

9 HR Push Ups

18 Squats

Rest 3 mins

C. EMOM x 9 mins:

min 1 – Run 200m

min 2 – 15 Wall Ball

min 3 – 40-70 DU’s