WOD 30 min EMOM
1st 3 Leg Less Rope Climbs or Rope Climbs or 8 Strict Chin Ups
2nd 14/9 Cal Ski Erg
3rd 12/9 Burpee Box Jumps RX 60 cm
4th 250/200 m Run
5th REST
Endurance WOD
3 Rounds
Station Training
1 min moderate WORK, 1 min Hard WORK, 1 min REST
2 min REST Between Stations
1st Row Erg for Cal
2nd Bike Erg
3rd Speed Fit
Day 3
Push
4×12-10-8-6 bench press
4×12-10-8-6 shoulder Press
4×10 dumbell chest press
4×10 Flys (Incline/cable) +10/15 dips
3×12 French press 3×40″/1′ plank pass through + 12 reverse snow angels
