One Half of One Hour

Strength

30min EMOM

FITNESS

30min EMOM

1: 1 Rope Climb attempt

2: 12/9 Machine Calories

3: 5 Burpee Box Jump Overs or Step Up Overs 24/20

4: 5 Hang Snatch 75/55

5: Rest

PERFORMANCE

30min EMOM

1: 2 Rope Climbs

2: 15/12 Machine Calories

3: 8 Burpee Box Jump Overs 24/20

4: 5 Hang Snatch 95/65

5: Rest

COMPETITION

30min EMOM

1: 1 Legless Rope Climb + 1.5 Rope Climb

2: 18/15 Machine Calories

3: 8 Burpee Box Jump Overs 30/24

4: 5 Hang Snatch 115/75

5: Rest