Movement Prep:
2 Min Pole Squats
2 Min Banded Shoulder Work

Warm-up:
3 Rounds

  • 200m Run/Row/Ski (Switch each round)
  • 8 Push-ups
  • 8 Ring Rows
  • 8 See-saw Steps


Skill:
3 x 10 Wall Squats

Strength:
4 Rounds E3MOTM AHAP (As Heavy As Possible)
3 Front Squats Immediately into 5 Back Squats

Conditioning:
4 Rounds:

  • 1 Min Row for Calories
  • 30 Seconds Rest
  • 1 Min Max Rep Wall Ball
  • 30 Seconds Rest

Record Calories + Reps