Part A: 10:00 EMOM complete,
10 x burpees (Need to scale it? Drop to 7 or 5 burpees, but…pick your number and stick with it!)
Part B: 4 x 3:00 AMRAP – 1 minute rest between rounds
7 x odd object thruster (If you have a bar or dumbbells use it! If not…load up a backpack with weight, grab a case of your fav beverage, grab a large rock from the yard…)
3 x wall walks
STRENGTH: Every minute on the minute for 10:00 (5 of each), rotating exercises,
Even minutes – Bulgarian Split Squat, weighted or unweighted x 5 per side
Odd minutes – Dips (on a chair) x 8, elevate feet on another chair to increase intensity
WOD: For time,
100 x double unders/200 x single unders
40 x reverse lunges (weighted or unweighted)
40 x sit ups
80 x double unders/160 x single unders
30 x reverse lunges
30 x sit ups
60 x double unders/120 x single unders
20 x reverse lunges
20 x sit ups
40 x double unders/80 x single unders
10 x reverse lunges
10 x sit ups