Warm-up Metcon
3 rounds
20 death marches
10 stiff leg deadlifts (light KB or barbell)
8 supine grip bent-over barbell rows
EMOMx30
Every minute on the minute, for 30 minutes (6 sets of each):
Minute 1: 200m run (1 rep)
Minute 2: 20 wall ball shots (20/14)
Minute 3: 20 push-Ups
Minute 4: 20 alternating pistols
Minute 5: 30 second hollow hold (1 rep)
Perfect score: 372