Wednesday – Low % MAP + EMOM MAP
20 min Rowing, Biking or Ski EZ: *can alternate through machines
@ minutes 2,4,6,8,10 – get off and perform either 5 Toes to Bar, 5 Toes to Rings or 5 Pullups
@ minutes 12,14,16,18,20 – get off and perform either 30 sec FLR on Rings, 30 sec Hang From Pullup Bar or 30 sec Stir the Pot
+
EMOM x 20 minutes @ high effort:
10 min: 5 Step Down Box Jumps @ 20/24” + 3 No Push-Up Burpee + 1 Power Clean @ challenging load
10 min: 5 Wall Balls @ 20/30lbs to 9/10ft + 3 No Push-Up Burpee + 1 Squat Clean @ challenging load
*loading per set should be challenging, but something you can set-up quick and hit without having to really think to much about
*Power clean and squat clean can be same loading or for some less