EMOM x 10 min: (measure is pendlay)

1st min: Pendlay Row Cluster, 3.3 (rest :05 b/t cluster)

2nd min: :30 Double Unders

*if advanced then practice triple Under*

+ rest 10 min +

EMOM x 10 min (measure is bench)

1st min: 6 Bench Press

2nd min: 12 Box jumps 24″/20″ (:30 cap)

*Have Group A start on 1st emom and group B start on 2nd EMOM*

*All sets should have predetermined weight to use for the entirety of the workout*