6-Minute Clock
Single-unders
...Directly into...
4-Minute Clock
High Knees
...Directly into...
6-Minute Clock
Box-Step-ups
...Directly into...
4-Minute Clock
Dumbbell Snatches
Then
EMOM - 9 Minutes
Minute #1 - 15/15 Weighted Russian Twist
Minute #2 - Side Plank Hip Touch (right)
Minute #3 - Side Plank Hip Touch (left)
Back Squat 1 x 5 RPE 6 1 x 5 RPE 6.5 1 x 5 RPE 7 1 x 5 RPE 7.5 2 minutes rest between sets Row Invervals 4 Rounds 300 Meter Sprint 800...
Power Clean + Jerk Complete the following twice - 2 minutes rest between sets. 1 x (3+1) RPE 7.5 1 x (2+1) RPE 8 1 x (1+1) RPE 7.5...
Row 1000 Meters 800 Meters 600 Meters 400 Meters 200 Meters *Rest is half of your work time Then 3 Rounds 2 Minutes Kettlebell Hold...
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