EMOM for 40min of @ STEADY FLOW:
1) 5/5 Goblet Cossack Squats
2) 40sec. Bike
3) 10 DB Skull Crushers
4) 40sec. Ski
5) 3 (heavy) Front Squats
6) 40sec. Assault Bike
7) 30sec. V-Ups or Tuck Crunches (go fast here!)
8) 40sec. Row

Note: Please spend 5min to cool down on any device or jogging


STRENGTH WOD

A1:
Deadlift
6×4

A2:
Bench Press
6×4

Alt. Between sets 20min. For part A 

B:
3 Rounds of:
8+8 single leg RDL w/BB 3 sec down
12 single arm bench press w 3 sec down + 3 sec on top
12 zottman press w/3 sec down

You go I go setup in part B