Warm Up: EMOM x 9
:40 Bike
:40 Sit Up
:40 PVC Pass Thru/ PVC Press/ MB Ground to OH

 Do all 5 minutes before moving on

 EMOM for 5 Min: 

·  Run/ Row or Ski 200/175 m 

EMOM for 5min (do both moves each minute)

·  10 Air squat

·  10 Press or hammer curl

EMOM for 5 min

·  10 Ring Rows

·  10-15 Bench Dips

EMOM for 5 Min

·  10 SDHP or KB Deadlifts

·  20 Plank Shoulder Tap  

*rest 1 minute between each EMOM segment 
*repeat a speed round completing 2 rounds at each station