AMRAP in 35min @ STEADY pace of:
1 Monkey Rig (Scale: Deadhang 30sec.)
Run 200m
8 Front Squats
Ski 200m
8 Double DB Bent Over Rows
Row 200m
16 DB Snatches (alternating)


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min Ski
1min Bike
1min Ski
1min Row
1min Ski
1min Bike
1min Ski
Try to increase the effort on the ski erg steadily.

Station 2
EMOM for 6min do:
6 Front Squats

Station 3
Build a heavy set of 6 DB Curls to Press

Station 4
Accumulate 2min Superman Hold
Rest 1min.
Accumulate 2min Hollow Hold

Station 5
AMRAP in 7min of:
7 Pull-ups
7 Wallballs
7 Push-ups