1. EMOM 14

Min 1: “Goat Movement” 3-5 Muscle Ups, Pull Ups or HSPU’s OR Double Under Practice

Min 2: 10 Squat Jumps + 5 Push Ups

2. “Mixed Emotions”

5 Rounds for time:

10 Sumo Deadlift High Pulls (115/75)

200m Run

10 Push Press (115/75)

200m Row

*15 min time cap

L3: RX

L2: (95/65), 250m row or run

L1: row or run, (65/45)