8:00 BikeErg @ easy ( + 3:00 progressive*)

• Build up pace each minute on the final 3-minutes + 2 rounds 8 Scapula push-ups 4 Tension swings + 4 Kipping knee raises + 12-minute EMOM 1) 5 Hang power snatches + 5 Toes-to-bars + 20 Double-unders 2) 5 Ground to overheads + 5 Bar-facing burpees 3) BikeErg / Shuttle runs (alt) 4) Rest