Warm Up:
3 rounds:
100m
10 Step up
10 Bench Dip
:30 F-Carry/Wall sit (alternate)

EMOM Couplet

10 min EMOM

1. 15 wall ball or Air Squat

2. 10-15 Push up

Rest 2 minutes

10 min EMOM

1. 11/9 cal bike

2. 20 tri cep pull downs

Rest 2 minutes

EMOM 10 minutes

1) Row/ski 200/ 175m

2) 15 Ring rows

Scale to 10min AMRAPS as needed