EMOM for 12 minutes do:
- Odd Minute: 5 x Back Squat increasing weight per round
- Even Minute: Max Effort Pullups (switch grip each set – Pronated/Supinated/Narrow)
Then do AMRAP in 12 mintues of:
- 30 x Wall Balls
- 20 x Box Jumps
- 10 x Burpees
Results: Worked up to 70kg with the back squats. For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.