AMRAP in 30min @ STEADY PACE of:
12/9cals Assault Bike
6/6 KB Snatches
12 DB Floor Press
Run 200m
6/6 KB Front Rack Eccentric Pistols @30A0 to a Box or a Bench
12 Box Jumps and step down


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1

AMRAP in 7min of:
15/12cals Row
15/12cals Ski

Station 2
Build up a heavy set of 6 Glute Bridge Floor Presses

Station 3
EMOM for 7min do:
5/5 KB Snatches

Station 4
AMRAP in 7min of:
6/6 Pistols to a box (focus on good quality)
24 Prisoneer Box Step-ups
12 Tuck Crunches

Station 5
AMRAP in 7min of:
5 Pull-ups
5 Push Jerks @Medium – Heavy
10 Squats