A:
Every 45sec. for 12min do:
1 Power Snatch (hold receiving position for 2sec.) + 1 Overhead Squat
B:
EMOM for 20min of:
1) 15/12 Cal Row
2) 12 Pull Ups
3) 12/10 Cal Assault Bike
4) Devils Press 2x 22,5/15kg DB
5) Rest
Rx+ 18/14 Cal Row , 12 C2B, 15/12 cal AB, 8 Devils Press
ENDURANCE
Row 1500m
Bike 3000m
Ski 1200m
Fan Bike 60/45cals
Every 4min do: 1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY
Time cap: 44min.