Warm Up:  EMOM: 

1. 200m Run 

2. Jump Rope 

3. 200m Row 

4. Plank Toe Tap 

5. Bike 10/7 Cal 

6. 10/7 Burpee 

7. Hollow body flutters 

10 Rounds for time: “300”
5 Strict Pull up/ Ring Row 
10 Db Movements*   50/30 or as heavy as possible  
15 GHD/ Elevated/ Reg sit ups/ 
*sit ups can also be scaled to a flutter or R-twist*

*Dumbbell movements: 
1) DB Push Press 
2) DB Burpee 
3) Db Power Cleans 
4) Db Bench Press 
5) Db Lunge 
6) Db Front Squat 
7) Db Bent row 
8) Db Snatch 
9) Db Deadlifts 
10) Db Thrusters 

Cashout: 500m SKI For Time