20 x EMOM minute 1: 10-20 Calories Rows minute 2: 10 Dumbbell Deadlifts + 5 Dumbbell Thrusters minute 3: 10-20 Calories Assault Bike minute 4: 10 Dumbbell Box Step Overs

3x 400m Run 100 Double unders 15 Hang Power Cleans

10 min AMRAP 10 Calories Bike or Row 20 AbMat Sit Ups 30 Kettlebell Swings

50 Med Ball Cleans 25 Push Jerk 50 Med Ball Cleans

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