Use SmartWOD or a similar timer, set for on the minute, every minute
Minute 1
15/12 Calorie Row
or 40 double unders
or20 mountain climbers
Minute 2
10 Deadlifts (you choose the weight to use, bar, dumbbells, kettlebell or any object)
Minute 3
10 Bar Facing Burpees (cut-off is 1 min)
Minute 4
REST
EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS