A. Intervals

Every 5 mins x6

200m Run
15 double DB Thruster
10 C2B
5 Wall Walks

Finish sub 3 mins consistently

A. E2MOM‘40

1. 400 m Ski erg
2. 10 Devils press @2x12,5/17,5kg
3. 400 m row
4. 25 WB @14/10 lbs
5. Rest

A. Close Grip Bench Press 3 x 4-6

4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press

Work at RPE 8-9 for all sets

B1. Dumbbell Romanian Deadlift 3 x 12-16

12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift

@RPE 8-9 for all sets

B2. Chest Supported Incline Dumbbell Row 3 x 12-16

12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row

@RPE 8-9 for all sets

C. Finisher

Amrap6 in teams of 2 YGIG per round

6/4 calories Echo Bike
12-20 walking lunges

A. Teams of 2 - TC 20min

100 KB Swings #24/16
50 Box Jump overs
75 DB DL #2x22,5/15
50 Burpees
50 Pull Ups
50 Wall Balls
Split the reps however you want. They just need to be synchronised