EMOM’30
1. 15 cal row
2. 7 power clean 50kg
3. 30 DU
4. 8 STOH
5. Rest

30-60 Minutes @ Zone 2 Heart Rate

4 rounds for quality

8 split squat e/s
10 alt. box step up
8 ring push ups
@2x 24/16kg KB
1 min rest b/w rounds

E2MOM 18 (x3)

A) Plank + KB
B) Cyclist squat
C) Bench triceps

Rest of time bike

10 MIN AMRAP

• 30 sec Erg (hard pace)
• 3 D-Ball over Shoulder 60kg

FOR TIME

• 20 Cal ass bike
• 400 m run
• 30 GHD sit-ups
• 400 m run
• 20 cal ass bike

5 rounds, X calories per round on each:

• Row
• Bike
• Ski

X = 30, 25, 20, 15, 10

1@up to MAX *no more than 2-3 misses

1+1@up to MAX *no more than 2-3 misses

EMOM’30
1. 30-50 DU
2. 12 cal fun bike
3. 3 power clean 70kg
4. 10 GHD sit ups
5. Rest