Wednesday

 WednesdayCoach will warm you up accordingly
+
40 Min EMOM:
Min 1: 3 GL Farmer Carry, HEAVY
Min 2: Row 20 sec for Cals
Min 3:  4 KB DL  + 8 Box step-up, you choose
Min 4:  30 sec plank hold on elbows
*Score is total Row cals