EMOM 30:

Minute 1: 40s KB/DB Renegade Rows (KB = 53/35, DB = 50/30)
Minute 2: 40s Mountain Climbers (2 count)
Minute 3: 40s Alternating Weighted Step-ups* (24/20)
Minute 4: 40s Hollow Rocks
Minute 5: 40s KB/DB Thrusters
Minute 6: Rest

*Athlete choice of DB weight today

- Alternate Options:
Renedage Rows = Barbell Rows (95/65)
KB/DB Thrusters = Barbell Thrusters (95/65)

Note: Aerobic power work (EMOM 30) is about being able to sustain higher levels of aerobic output for longer durations. This in turn translates to better performance in CrossFit benchmarks, so although this workout isn't "cool" looking on paper, it's incredibly valuable for performance and recovery as well as long-term health.

B) Extra Credit:

AMRAP 5 of:

8 Single Leg RDLs each
10 Standing Banded Rotations each