A) EMOM 16

1) 4-8 SB cleans + AMRAP shuttle runs in the remaining time
2) 15-25 GHD sit-ups
3) 2-4 Handstand walks, 7.62m
4) Rest
– Rest 4:00 before part B –

B) EMOM 16

1) 12-16 steps, DB Overhead walking lunges
2) 2-4 Rope climbs
3) AMRAP Double-unders
4) Rest

Weights.
SB squats → 90/68kg, 68/45kg, lighter if needed, see other options in session notes
DB OH WL → 2 x 32.5/22.5kg, 2 x 27.5/20kg, 2 x 22.5/15kg
Choose a challenging number of repetitions that’s still repeatable through the EMOMs