CONDITIONING

E3MOM x12 (A+B+C+A+B+... 36min total. 4 full rounds)

A: 4-9 Muscle-Up + remaining time Ski

B: 10 Double DB Hang Squat Clean + remaining time Row

C: 6-10 Sandbag over Chest Height + remaining time Airbike

Machines with RPE 3, should be able to hold on a conversation.

Target: unbroken MU and DB work (pick a loading that fits your fitness level), medium/heavy loading with the sandbag.

Tailoring Options

Muscle-Up→ bar MU→ jumping MU
DB→ decrease loading
Sandbag/D-Ball→ heavy hang power clean