RX
EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row/Ski + 20 Toes to Bar
MIN 3 - Max Overhead Squats @50/35kg
MIN 4 - Rest

SCALED
EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row/Ski + 15 Kipping Knee Raises
MIN 3 - Max Front Squats @ light/moderate
MIN 4 - Rest
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Shoulder Cars Against Wall
10 Banded Wall Walks*
-Rest as Needed b/t Sets-

*Start with a band around the wrists, facing the wall and place forearms/wrists on the wall, palms facing each other. Move one forearm slightly up without moving the other. Once the wrist is down, move the other forearm. Continue walking the forearms up the wall until the ribs begin pulling away from the hips. From there, walk back down. Make sure to round through the upper back, have a soft knee bend, and tucked hips.