EMOM x 5 MINUTES

MIN 1 – :45 Arms Only Rowing

MIN 2 – :45 Arms + Body Rowing

MIN 3 – :45 Half Slide Rowing

MIN 4 – :40 Full Slide Rowing (SPM 22-25)

MIN 5 – :40 Full Slide Rowing (SPM 24-28)

Into…

2 QUICK ROUNDS

5 Cat Cows

5 Good Mornings (BB Optional)

5 Hang High Pulls

5 Hang Muscle Snatches

5000/4500m Row*

*Every 3:00, not including 0:00, Complete Reps of Hang Power Snatches* (75/55).

Hang Power Snatch Reps…

RND 1 = 12

RND 2 = 11

RND 3 = 10

And so on…

(Score is Time)

KG BB: (35/25)

4500/4000m Row*

*Every 3:00 Complete Reps of Hang Power Snatches* (65/45).

Hang Power Snatch Reps…

RND 1 = 12

RND 2 = 11

RND 3 = 10

And so on…

(Score is Time)

KG BB: (30/20)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

400m Run

10 Wall Balls (30/24)

10 Sandbag/ DB Front Rack Alt. Lunges (Athlete Choice)

10 Burpees

10 Wall Balls

-Rest 2:00 b/t Sets-

(Score is Total Time)