1) EMOM 14

Min 1: Goat Movement (pull ups, HSPU’s muscle ups, double unders, etc.)

Min 2: 10 Squat Jumps + 5 Push Ups

2) “International Services”

5 Rounds for time

25 Double Unders

20 Lunges

15 Sit-ups

5 HSPU’s

*15 min time cap