EMOM 15 Minutes 

Minute 1: 3 Deadlifts

Minute 2: 10 Gorilla Rows per arm

Minute 3: 45s L-Sit, Plank, Deadhang, or HS Hold

Then….

AMRAP 18 Minutes 

100m Farmer Carry

Box jump obstacle course

200m Sled Pull

Box jump obstacle course

100m Sandbag Carry 

Box jump obstacle course

*each coach holds the rights to change up the obstacle course