Every Minute On the Minute for 24 Min:

Min 1 – 8 Deadlifts (225/155)

Min 2 – 15 Wall Balls (20/14)

Min 3 – 8 DB (35/25) Burpee Box Step Ups (20″)

Video courtesy of Natalie Lahoussine-Rios.   For the Burpee Box Step Ups, make sure hips and knees are fully open at the top before stepping down. And yes, the box height stays at 20’ for everyone.  As with other EMOMs, any time left over in a given minute is rest.


Scaling Options:

Bar weight -> Shoot for 60-70% of 1RM, or jump up to 315/220 for Elite)

WB -> 14/10

DB weight -> as needed, or (50/35 for Elite)


Cool Down:

Accumulate 3 min hanging from pull ups bar


Doorway Stretch – 2 min per side

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