EMOM for 20 Mins

Even Min – 15 x Cals

Odd Min – 7 x Deadlifts + 7 x Push Press + 7 x Back Squats @ 40kg

EMOM for 20 Mins

Even Min – 15 x Cals

Odd Min – 7 x Deadlifts + 7 x Push Press + 7 x Back Squats @ 40kg

**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**

10-20-30-40-30-20-10 American KB Swings @ 32kg

* 20 x Cals SkiErg between each set *

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**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 *

**For Time **

300 x Burpees

* EMOM 5 x Cals SkiErg *

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**EMOM Until Failure**

ODD Min – 2 x Cals SkiErg

EVEN Min – 200m Run

Increase SkiErg by 2 Cals Every Round Until Failure. Post number of rounds to comments.

**10 Rounds For Time **

1 x Rope Climb

3 x Bench Press @ AHAP

15 x Cals SkiErg