Another Brutal 30 EMOM

My shoulder seems to be getting worse.

Warm-up

• Crossover Symmetry Activation
• 3 Rounds
  • 5 Burpees
  • 10 Kip Swings
  • 20 Jump Rope Singles

Conditioning

30:00 alt EMOM

• 20 cal Row
• 50 Double Unders
• 15 Weighted V-ups (20# DB)
• 25 Push-ups
• 25 Air Squats

Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.

Midline

4 Sets

• 12 Low-Pulley Knee-In (pause, 27#)
• 12 OH Plate Crunches (pause, 55#)
• 5/5 Hip Abducted Evil Wheels
• 160′ Goblet Carry (53#)

Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.