With a continuously running clock
0:00-5:00
Row 1000m
5:00-15:00
EMOM x 10
3-5 Pull(*)
5 x 10m shuttle run
15:00-20:00
EMOM x 5
Burpees (jump and touch)
*Choose from bar muscle-up, C2B pull-up, pull-up.
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WOD: Wednesday
EMOM x 20: 1. Pull 2. Push *Pulls: Choose from Ring Row, Pull-up, Muscle-up, Arm Only Rope Climb *Push: Choose from Push-up, Dip, Handstand Push-up *Pick reps for each movement that you can maintain across.