WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
20 x Kettlebell Pull Through
20 x Banded Pull Aparts
TRAIN
3 Rounds
8 x Ground To Shoulder RPE 8
30 Sec Rest
12.12 x Goblet Cossack Squat RPE 6 (20X0)
90 Sec Rest
PERFORM
E3MOM x 6 | 18 Min Total
200/160/120m Erg
6 x Ground To Shoulder at 60/50/40kg
6.6 x Single Arm Dumbbell Bent Over Row at 22.5/15/10kg
Remaining Time: MAX Alternating Dumbbell Snatch Until 80/60 Reps