EMOM12-16
odd: 6 ohs
even: alternating between 50 du and 8-12 box jump

• bar starts from the ground

For time;
1000m Row
4000m Bike Erg
1000m Ski Erg

CFCH Standards;
- Start on rower, hands off handle when clock beeps.
- Must complete the required distance while still on the machine (e.g. you can't jump off at 990m even though it will roll over).
- Finish time is measured when you step on the a finishing plate next to the skier.
- Teams/Partners: Can split as often as you wish, but using one machine per team and each partner must contribute equally.

with partner:
row 250-500-750-1000m
- A row 250m - B row 250 - A row 500m - B row 500m -…

tc 20min

For time:
27 Box Jumps
21 Toes-to-bar
15 Power Snatches 50/35kg
9 Overhead Squats
50 Double Unders
9 Overhead Squats
15 Power Snatches
21 Toes-to-bar
27 Box Jumps

EMOM16
1. 15sec max effort bike/row/ski sprint
2. 20m max effort sled sprint
3. 30sec max burpee
4. REST

Back squat 3x12 AHAP
-rest 90 sec between

Tempo Back Squat + Back Squat

6 x ( 3 + 2 ) TEMPO 32X

Go Every 3:00

Front Squat
4x2r @ 90%
2min Recovery

Slow Pull Power Clean + Slow Pull Squat Clean

12 Sets x Every 1:30.

For time:

20 deadlift@80/50kg
40 sit up
20 deadlift