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METCON For time: 800m Run 60 Russian KB Swings 24/16kg 400m Run 40 Russian KB Swings 24/16kg 200m Run 20 Russian KB Swings 24/16kg Accessory

400 meter row 50 foot long jumps x2 2×6 explosive box jumps squats  30/24 STRENGTH: EMOM every 2 minutes for 12 minutes • 3 back squats 

250m sprint on ski erg 2×10 pass throughs bird dogs x12 each side ghd back estension x 15 if possible with 10lb slam ball push

300m sprint on rower x1 Barbell good mornings 2×8 Barbell strict press 2×8 kb tempo thrusters w/ 3s decent x 10 STRENGTH: Every 2 minutes for

Warm-up: 300 meter row x3  15 second rests  STRENGTH: EMOM: for 12 minutes: • min 1: 10 GHD situps, super strict, do not break parallel

METCON Three rounds for time of: 500/400 Meter Row 10 Devil’s Press (50/35 lb DBs) 20 GHD Sit-Ups 30 Box Jump-Overs (30″/24″)

Warm-up: 6minutes 500 meter row at 80% 50 foot long jumps x2 2×6 explosive jump squats STRENGTH: Back Squat:  EMOM every 2 minutes for 12

Warm-up 400m sprint on ski erg 2×10 pass throughs bird dogs x12 ghd back extension x 15 STRENGTH: EMOM 1; for 8 minutes: min 1: max

Warm-up: 6 minutes 250m sprints on rower x2, 10sec rest Barbell good mornings 2×8 Barbell strict press 2x 8 kb hinges + goblet squats 2

STRENGTH: EMOM: for 12 minutes: • min 1: 10 GHD situps, super strict, do not break parallel • min 2: 7’s with barbell curls, 7