A) 24 DK EMOM

00:40 sec work / 00:20 sec rest

For Total Reps:

1. 00:40 sec Max Cal Row
2. 00:40 sec Max Thrusters 30/15kg
3. 00:40 sec Max Box Jump Overs 75/60cm
4. 00:40 sec Max Alt. Dumbbell Snatch 20/12,5kg
5. 00:40 sec Max Cal Ski Erg
6. Rest

*Scale options; 00:30 sec work / 00:30 sec rest

*Score: Total Cal+Reps

B) 4 Sets (12 Dk Time Cap)
15 Weighted Sit Ups (feet anchored)
10-15 sn dinlen
30 sn Bent Knee Hollow Hold
(rest 1 minutes between sets)