Teams of 5

35MIN of

Row
BikeErg
SkiErg
Echo Bike (switch machines every 20/15 Cal)
Rest

Conditioning:
A,
EMOM 10 mins:
4 KB snatch + 4 OH lunges/side

B,
For time with a partner
50 Wall Balls,
25 Box Jumps@60/50cm
40 Wall Balls
20 Box Jumps
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps

Timecap: 16 mins

EMOM 7
5 DL + 5 HSPU
- @102/70
- 10 reps per minute, try to get under 25-30 s.

3x super set of
use same BB for both
30/25kg
7+7 Box step up
&
10m walking lunges
90s. rest b/s sets

500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top

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Back squat
4x6 75% of 1RM
90s. rest b/w sets

12:00 ascending ladder
Ascending reps 2, 4, 6, 8 etc
TTB
Power cleans 125/85

Rest 4:00

1000m row or 800m run or 50 cal bike

3 rounds
10/8 cal bike or row
10 passthroughs

Pendlay row
5 reps x 5
Rest 1:00 between sets

14 MIN EMOM
ODD 4 BAR MU / PULL UPS
EVEN 5 OHS 60KG/40KG

Basic Condition 2 Rounds

15 min Bike
15 min Row
15 min Ski

EMOM 20

1) 8 Ring MU
2) 15 Wall Balls 12/9
3) 10 high box jump over 30/24"
4) rest

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• ring MU can be jumping ring mu or low ring turn overs
• scale reps not movement