Warm-up
EMOM 8
1. 12/10 Ski
2. 10 Cossax Squat + 5 Inch Worms
3. 100M Run
4. 3 Pull To Stand
Mobility
Forearm Rolling
Skill
Rope Climbs
WOD
Alternating EMOMs
EMOM10
1. 15|12 Calorie Ski
2. 14 Kettlebell Lunges 1.5|1
Rest 3 Minutes
EMOM10
1. 20 Kettlebell Swings 1.5|1
2. 2 Rope Climbs
Rest 3 Minutes
EMOM10
1. 200m run or 15|12 Row
2. 20 Sit-up
Level 3- 1 Rope Climb, 12|9 Ski
Level 2- 2 10ft climbs 10|7 Ski
Level 1 – 2 Pull to stands, 8|5 Ski
ADV – 18|15 Cals, GHD
Extra Work
E2MOM14
2 Power Snatch
2 Hang Squat Snatch
2 Squat Snatch