**EMOM for 30 Mins **

1st Min – 15 x Cals SkiErg

2nd Min – 15 x Strict Ring Dips

3rd Min – KB Swings @ 32kg

**EMOM for 30 Mins **

1st Min – 15 x Cals SkiErg

2nd Min – 15 x Strict Ring Dips

3rd Min – KB Swings @ 32kg

**SkiErg “Barbara”**

1km SkiErg

Then

5 Rounds For Time

20 x Pull Ups

30 x Push Ups

40 x Sit Ups

50 x Air Squats

Then

1km SkiErg

5 x 1000m SkiErg

3 Min Rest between each interval

**For Time**

20 Down To 1

Odd Number – Cals SkiErg

Even Numbers – Thrusters @ 40kg

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**For Time**

100 x GHD Sit Ups

* EMOM 5 x Cals SkiErg *

**10 Rounds For Time **

1 x Rope Climb

3 x Bench Press @ AHAP

15 x Cals SkiErg

**For Time**

5km SkiErg

* Every 500m – 200m Run *

**For Time**

30 – 20 – 10

Front Rack KB Lunges @ 2 x 32kg

GHD Sit Ups

Cals SkiErg

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**10 Rounds For Time**

10 x Cals SkiErg

1 x Round of Cindy

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**For Time**

5km SkiErg

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