Fitness

A. EMOTM 9:
1st: 30-45s crab plank
2nd: 10-30s hang from rings
3rd: 30-45s FLR on rings
B. For time in teams of two – partners switch working as they wish —
2000m row
-Into
10 rounds:
10 DB snatches, alternating
10 burpees
-Into
3 miles assault bike
*25 min cap.

Performance

A. EMOTM 9:
1st: 1-2 hang-to-inverted on rings
2nd: 2 gladiator get-ups, right
3rd: 2 gladiator get-ups, left
B. For time in teams of two – partners switch working as they wish —
3 miles assault bike
-Into
3 rounds:
50 DB snatches, alternating (50/35)
25 burpee box jump overs (24”/20”)
-Into
2000m row
*25 min cap.