
Skill
C&J
EMOM for 20min
Start @ 50% and finish AHAP
Increase every other round
WOD
400m Sled push
40 Burpees
40 T2B
40 Box jumps
Rx
45/25
24/20"
INT
25/10
T2B attempts
20/16”
WOD
Empty sled
16/12” or lower
20 Burpees
Knee raises
Step-ups if needed
Skill
C&J
EMOM for 20min
Start @ 50% and finish AHAP
Increase every other round
WOD
400m Sled push
40 Burpees
40 T2B
40 Box jumps
Rx
45/25
24/20"
INT
25/10
T2B attempts
20/16”
WOD
Empty sled
16/12” or lower
20 Burpees
Knee raises
Step-ups if needed