4 Intervals (AMRAP)

A1. 8-minute EMOM (0:30/0:30)
1) Power clean and jerks @ 61/43kg
2) Echo bike for calories

A2. 8-minute EMOM (0:30/0:30)
1) Wall-facing handstand push-ups for reps
2) Box jump overs, 24/20″ for reps

A3. 8-minute EMOM (0:30/0:30)
1) Bar muscle-ups for reps
2) Echo bike for calories

A4. 8-minute EMOM (0:30/0:30)
1) Burpee pull-ups for reps
2) Shuttle runs* for reps

• 1 Shuttle run = (7.62m) out + (7.62m) back

Rest 2-minutes b/t intervals

Debrief.
– How was your pacing? Were you able to sustain your effort each time?
– Which interval did you find the most challenging?
– Did you stay consistent across each interval?
– What two (2) things can you be proud of in this session?