Find your 3 rep max for front squat

EMOM10 alternating:

1. 15/12 cal C2 bike
2. 10 goblet squat with 32/24kg KB + 10 burpees

• 25' row with partner, max reps
• Every time you switch, the one coming off the rower does 20 DU (new rower does not have to wait for DU finish)

For time:

• 500m shuttle run
• 75 pull ups
• 125 push ups
• 175 air squats
• 500m shuttle run

TC: 30 min

4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

Choose amount of minutes (10-30) for EMOM and do each minute:

• 1-3 BMU
• 10 Push ups
• 15 air squats

Overhead squat 3x3, 2x2, 1x1

5,5,3,3,1,1 Shoulder press

Front Squats 5x5:

1x5@55%
1x5@60%
1x5@70%
1x5@75%
1x5@75%

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg