every 2 min

EMOM 10
1. 6 Front squat
2. 10 DB/KB press

500m ski erg
then 8 minutes
10 seated face pulls
10 hollow rocks
5 ring rows

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4 rounds for quality
8 Chest-to-ring Pull-ups
5 Ring Dips
3 Ring kips

• use bands if needed
• chest to rings, thing thumbs under boob muscle
• ring dips as low you can

Front squat 5 RM, then 3x3 @ same weight

Weighted chinup 3 RM, then max reps without weight

1+1+1@80%, jerk-%, rest btw sets 2min

3 rounds of:
10 Crunches
20 Cross crunches
10 Reverse crunches
20 Jack knives (single leg)
10 Hollow rocks
Rest

8-12 CLOSE GRIP BENCH PRESS
8-12 LAT PULLDOWN / BANDED CHINUP
90SEC EASY BIKE

A) T2B skill practise (10min)

B) EMOM 8:
20s max reps of t2b
12 box jump over

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3