Three 5-minute EMOMs in 17 minutes
From 0:00-5:00, EMOM of:
Minute 1: 10 Rucksack Thrusters (30/20 lb)
Minute 2: 15 Rucksack Thrusters (30/20 lb)
Minute 3: 20 Rucksack Thrusters (30/20 lb)
Minute 4: 25 Rucksack Thrusters (30/20 lb)
Minute 5: 30 Rucksack Thrusters (30/20 lb)
Rest 1 minute
From 6:00-11:00, EMOM of:
Minute 1: 4 Rucksack Up-Downs (30/20 lb)
Minute 2: 8 Rucksack Up-Downs (30/20 lb)
Minute 3: 12 Rucksack Up-Downs (30/20 lb)
Minute 4: 16 Rucksack Up-Downs (30/20 lb)
Minute 5: 20 Rucksack Up-Downs (30/20 lb)
Rest 1 minute
From 12:00-17:00, EMOM of:
Minute 1: 10 V-Ups
Minute 2: 15 V-Ups
Minute 3: 20 V-Ups
Minute 4: 25 V-Ups
Minute 5: 30 V-Ups
If athlete fails to complete the prescribed rep in a specific round, use the rep completed from the previous round.