Pick 3 movements from below and complete an EMOM of 30 mins, 10 reps each minute, or 50 double unders, Feel free to partner up and share equipment by chasing each other.

One arm dumbbell snatch (10 reps same arm, alternate each round)

Front squat 1/2 bodyweight

Back squat 3/4 bodyweight

Run 100m with medball

Row 10 cals

Ring dips

Chest to bar pull ups

Toes to bar

Burpee box overs

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