WORK CAPACITY:
EMOM for 24 minutes complete:
200/180 Meter Row
Heavy Thrusters*
Alternate movements OTM
*Thrusters sets 1-4, 3 Reps | sets 5-8, 2 Reps | sets 9-12, 1 Rep
STRENGTH:
EMOM for 6 minutes complete:
3-8 Strict Pull Ups
Max Push Ups
WORK CAPACITY:
EMOM for 24 minutes complete:
200/180 Meter Row
Heavy Thrusters*
Alternate movements OTM
*Thrusters sets 1-4, 3 Reps | sets 5-8, 2 Reps | sets 9-12, 1 Rep
STRENGTH:
EMOM for 6 minutes complete:
3-8 Strict Pull Ups
Max Push Ups