WARM UP

2 Rounds | 10 Min Cap
200m Run or 1 Min Bike/Ski/Row
5 x Burpee Bar Touch
5.5 x Single Arm Romanian Deadlifts
30 Sec Hollow Hold

PERFORM

8 Min AMRAP

3-6-9-12…
Ring Rows
Push Ups
Air Squats

2 Min Rest

EMOM x 10 | 10 Mins Total

5 x Burpee Bar Touch
8 x Hanging Crunches or 4 x Strict Toes to Bar

PERFORM CONTINUED

For Time | 8 Min Cap

400m Run
20 x Ring Rows
20 x Push Ups
20 x Air Squats
400m Run
10 x Burpee Bar Touch
20 x Atomic Sit Ups or 10 x Strict Toes to Bar