E3MOM for 7 rounds (21 min):

20 cal SkiErg
40 m heavy sled push

R5JC

max weight unbroken

1 ropeclimb
3 walk walks
5 deadlift @100
7 cal ski

For time:

3-6-9-12-15-18-21-24-27-30

Ski Erg Calories
Kettlebell Swing 32/24kg

TC 20

2 Rounds for time :

800m Run
1000/900m Row

• Let's pick one of these movements to really mail it in on.

• If we choose to push the row more, well recover on the run.

• If we choose to push the row, well recover on the run.

7 Sets Of :

Hang Power Snatch + Power Snatch

50-75%

Send Off 1:30

• Hold on Barbell between lift.

2K Row
- Go by feel

1:00 Banded Hip Flexor Stretch
1:00 Active Spiderman
1:00 Push up to Down Dog

3 Rounds :

1:00 Cardio
5+5 Hang DB Snatch
10 Goblet Squats
5 Kipping Pull Ups

Row intervals

E3MOM x 5
250/200m row (FAST!)
10 box jump over (75/60cm)

3rounds:

15 Double kb push press (not too heavy)
15 hip extension (2s stop)
15 banded pull apart