30 Min EMOM
(Taken from Hybrid Athletics! Going to be a fun one!)
At the top of the first minute---75 feet of burpee broad jumps
At the top of the second minute---3 Atlas Stones to Shoulder
At the top of the third minute---6 dumb bell thrusters
Repeat this pattern for 30 minutes. If you finish the burpee broad jumps in 18 seconds you have 42 seconds to rest before doing the stone to shoulder.
Weight on the stone should be as close to body weight as possible for men. 60% for women
Weight on the DB's should be 25% of body weight per hand. Can use KB or Db or barbell too.
Each exercise should only take maximum 30 seconds to complete. The balance should be rest/ As the workout progresses if you need to adjust the reps, do so!