Warm up
3 rounds
200 M Run
15 Pass Through
10 Push ups

SINGLE OR DOUBLE DB VERSION
EMOM x 10min.(both in the same min.)
8 Alt. DB Snatches
8 Burpees
Rest 5min.
EMOM x 15min.
Minute 1.) As many Renegade Rows as possible (Single DB alternate every 5 reps
Minute 2.) As many push-ups as possible
Minute 3.) Rest
*No rest. Try and stop about 15-20sec. before the next minute to get
rest. If you can handle working non-stop then just go for it!
Extra Credit:
100 Sit-Ups with DB

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Barbell version
10 Minute EMOM *Both movement in the same minutes
6 Power Snatches
6 Burpees over your bar
-Rest 5-
EMOM x 15min.
Minute 1.) As many bent over rows or possible
Minute 2.) As many push-ups as possible
Minute 3.) Rest

Extra Credit- 100 Weighted sit ups.