Carnage

A – Conditioning EMOM

10 min emom

1st min – 30 double unders + 10 thrusters 42.5/30
2nd min – 15 toes to bar- Rest 3 mins -10 min emom

1st min – 16/12 cal row
2nd min – 10 burpee box jumps 24″/20″

B – Anaerobic based workout

21 – 15 – 9

Deadlifts 100/70
9 – 15 – 21
Chest to bar pull ups