For time
10 km run

Wide grip bench press 20-16-12 reps

20 weighted lunges 30g
20 kB clean and jerk 16kg
20 Burpees
10push ups

4 rounds for time:
5 Push presses (from ground)
10 Burbee box overs

Engine

60min AMRAP Z2:

• 1km C2 Bike
• 500m Ski
• 60m Farmers Carry
• 8 Shuttle Run (7.5+7.5m)

10 Rounds for Time

• 5 push-ups
• 10 air squats
• 15 Calorie row, ski or ride

EMOM 30-40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : KB Farmers Carry
Minute 3 : Shuttle Runs
Minute 4 : KB Front Rack Carry
miunte 5 : Rest

• Goals on these EMOMs is to hold consistent number across all rounds.

Bent over barbell row (supinated) 1-2-3-4-5-6-7-9-10 reps

Shoulder Press

5-4-3-2-1

Send Off 2:30