EMOM 8 @ increasing pace

1) Row
2) BikeErg
+
2 Rounds
8 Goblet squats
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
+
Build up to workout weight for thruster
* Prep the chest-to-bars between sets
+
EMOM 4 @ workout weight
1) 16/12 (cal) BikeErg
2) 5 Thrusters + 5 Chest-to-bar pull-ups
3) 6 Shuttle runs
4) 16/12 (cal) Row