Metcon
30min EMOM
Min 1 – Row 150M
Min 2 – 15 Hollow Rocks
Min 3 – 15 Jumping Pull Ups (or Ring Rows)
Min 4 – 15 MB Cleans
Min 5 – 20 KB Swings
Min 6 – 30sec Plank
••pick weights that allow for 15 rest each min
Min 1 – Row 150M
Min 2 – 15 Hollow Rocks
Min 3 – 15 Jumping Pull Ups (or Ring Rows)
Min 4 – 15 MB Cleans
Min 5 – 20 KB Swings
Min 6 – 30sec Plank
••pick weights that allow for 15 rest each min
Athletes should work for 45s each min. If not, increase weight or repetitions