3 rounds of:
10 MB slams
10 Hollow rocks
10 MB over shoulders
10 Arch rocks
Rest

4 rounds for quality of:
Row Calories, 2 mins
Bike Erg Calories, 2 mins
Ski, 2 mins
Mobility

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Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling

EMOM 15

1) 17 wall balls 12/6
2) 15 pull ups
3) 20 GHD sit ups

5 rounds for quality:
6 Strict Pull-ups
9 HR Push-ups
12 T2R(ings)

6 min
7 cal row
6 step ups
20s. hs hold

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EMOM 15

1) 20/15 cal Row
2) 16 box jumps
3) 16 alt. DB snatch 25/17.4
4) 5 wall walk
5) rest

EMOM 30:
Min. 1 | 8-14 cal ergo
Min. 2 | 8-12 burpee
Min. 3 | 20-40s plank hold

90s on - 120s off x5:
6 hang power clean
6 sit up
6 no jump burpee / up & down

Start all intervals from the top. Focus on good technique in cleans over speed.

Result: total reps completed

3 RFT:

1000/900m Bike
21 Shoulder Press 20/15kg
15 Hanging Knee Raise

** Bench Press**

4-4-2-2-1-1-1

Go Every 3:00

OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 - 10/10 Single Arm Banded Lat Pulldowns
MIN 2 - 10 Seated Pike Leg Lifts
MIN 3 - 20 Banded Upright Rows