We’ve got a 20-minute EMOM (Every Minute On the Minute) made up of max reps  each minute. Here’s how it works: Minute 1  – Max Burpee Box Jump Overs Minute 2  – Max Bench Press  (Dumbbells) Minute 3  – Max Double UndersMinute 4  – Rest ⏱ Repeat for 5 rounds total Let’s break down each movement: 🧱 Burpee Box Jump Overs Chest must touch the floor  on every burpee — step or jump up from the ground Focus on pushing the ground away  with a straight back (no worming!) Use your arm

We’ve got a spicy little couplet for you: Thrusters and Ring Dips The rep scheme: 21 – 18 – 15 – 12 – 9 – 6 Thrusters  (from the floor) Ring Dips Let’s break it down: 💪 Thrusters Your bar starts on the floor — so you can either power clean or squat clean it into position. Once you’ve got it up, it’s all about: Full-depth front squat  — chest up, hips below parallel As you stand, drive up through the legs Transition smoothly into the press overhead (Remember: this is essentia