Active Warm Up 300m Run/Row 10 Pull Ups 20 Lateral Lunges (10 each side) 20 Walking Lunges (10 each side) 20 DB Shoulder Press then THE WORK...EMOM 0:00 - 10:00 Odd: 5 Power Cleans Even: 5 Front Squats (from ground) then rest 3:00 0:00 - 10:00 Odd: 12 Wall Balls Even: 6 Burpees Over Barbell/Wall Ball then rest 3:00 0:00 - 10:00 Odd: Max Push Ups Even: 30 Double Unders Then rest 3:00 (time permitting) 5 Min Plank Challenge (rest when necessary)