EMOM 24 (0:40 work / 0:20 rest)

1) 6-8 KB Hang clean and jerks*
2) 5-10 Bar muscle-ups
3) 12-20 Wall balls @ 14/9kg
4) 6-8 Burpee get overs, 48″
5) 20m Sled push**
6) Rest***

• Weight options. 2 x 32/24kg, 2 x 24/16kg, 2 x 16/12kg, these should be heavy sets ** Sled weight. Challenging weight you can complete in 40-seconds or so (Friction varies so much based on your sled and the surface that prescribing specific weights is not meaningful) *** Rest an additional minute if needed to maintain your movement quality / repetitions