A. 12min EMOM

1- 40m (4 lengths) Front Rack KB/DB Carry – HEAVY

2- 4 Eccentric Chin Up + 10 Ring Row

3- :20 / side plank

4-15 Sit-up

B. AB/ Row intervals/ Wall Sit

-:30sec AB/Row @ 80%

-20sec Wall Sit (5sec transition to and from wall)

x8

2min rest

B2.AB/ Row Intervals/ Air squat

-:30sec Air Bike/Row @ 85%

-:20sec Air Squat

x8

2min rest

B3. AB/ Row intervals

-:30sec @ 88%

-30sec Rest

x8.

**Record average Watts for intervals