EMOM x 21 MINUTES
MIN 1&2 - AMRAP of...3 Strict Pull-Ups + 9 Plate Ground to Overhead + 15 Sit-Ups*
MIN 3 - :50 Plank Hold
*Pick-up where you left off.
(Score is Total Rounds + Reps)
Optional : up down jumping pull up

REST 2 mins

EMOM x 12 MINUTES
MIN 1: 10/8 cal row
MIN 2: 10 wall ball@9/6kg
add 2 reps to each movement after each round