EMOM 8
5 Ring Rows +
5 Burpees

3 Rounds
Run 400
20 Wall Ball

Set clock for 6 min
1min of Box Jumps
1min of KB Swing
2min Box Jumps
2min KB Swings

w/partner
5 Rounds
1 min KB Swing
1 min plank

EMOM 18
1) Row 15/10 cal
2) 3 HSPU or 6 weighted PU
3) 3 Heavy Back Squats