BASE

EMOM 30

1: 8-16 Cal BikeErg

2: 12-20 Alt DB Snatch (22.5/15)

3: 8-16 Cal Row

4: 1-6 BMU

5: 8-16 Cal Ski

6: 8-16 Line Facing Burpee

*Select a number for each movement and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

L1: 8-12 C2B or Kipping Pull-ups

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EMOM 40

1: 8-16 Cal BikeErg

2: 12-20 Alt DB Snatch (22.5/15)

3: 8-16 Cal Row

4: 1-6 BMU

5: 8-16 Cal Ski

6: 8-16 Line Facing Burpee

*Select a number for each movement and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

L1: 8-12 C2B or Kipping Pull-ups

Then:

Clean + Hang Clean + 2 FS

Build to a heavy complex in 15mins, Max 6 attempts