THURSDAY 22/7/2021

Main Part

A.

EMOM for 9:00 (3 Rounds)

M1: Row x 8-16cal

M2: Ski-erg x 8-16cal

M3: Assault Bike x 8-16cal

Rest 3:00 before B.

B.

9 Total Intervals (3 Rounds) (27:00 Total Time )

(2:00 Work / 1:00 Rest) for each interval

A: Row x 8-16cal + (Amrap - 5 MUs + 10 Burpees + 15 Toes to bar)

B: Ski-erg x 8-16cal + (Amrap - Double Unders)

C: Assault Bike x 8-16cal + (Amrap - Alt. Dumbell Snatch @22,5/15kg)

Optional Additional Work

A.

3 Sets of:

Ring Full support x 15sec followed by...

Ring Dips x 6-10 followed by...Ring Push up hold x 15sec followed by...

Ring Push ups x 6-10

Rest 1:30

B.

3 Sets of:

Barbell Skull Crushers x 10

*Rest 1min