PERFORMANCE
EMOM x 30 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - Max Strict Pull-Ups
MIN 3 - 15/12 Cal Bike/Row/Ski
MIN 4 - Max Toes to Bar (strict or kipping) or Max Double KB Turkish Sit-Up
MIN 5 - Rest

FITNESS
EMOM x 30 MINUTES
MIN 1 - 12/10 Cal Bike/Row/Ski
MIN 2 - Max Ring Rows
MIN 3 - 12/10 Cal Bike/Row/Ski
MIN 4 - Max Kipping Knee Raise or Max Single KB Turkish Sit-Up
MIN 5 - Rest

• RPE 8
• Video: https://vimeo.com/886786415?share=copy