BARBELL CYCLING
EMOM 14′
1/ 3 Power Snatches – start @ 70%
2/ 12 Burpees Facing Bar
FRONT SQUAT
3 x 2 @ 80-85% – rest 1′
3 x 1 @ 85-90% – rest 1’30
GYM CONDITIONING
3 Rounds for time
20 Cal SkiErg
20 Toes To Bar
METCON
21-18-15-12-9-6-3
Thrusters @ 45/30
50 Double Unders
ACCESSORY WORK
Renfo
3 sets of
8/8 DB Bench Presses + 12 Skull Crushers
Cardio
E3M for 15′
500m row
LEADERBOARD
AEProgramming 