A. Alt. EMOM x 30 Min @60-70% Intensity
A1. 11-13/9-11 Cal Bike
A2. 6-10 HSPU (Anyhow)
A3. 11-13/9-11 Cal Ski Erg
A4. 6-10 Alt. Front Rack Reverse Lunges (Heavy Weight, Build Up)
A5. AMRAP of Wall Walks for 60 Sec
A6. Rest

*Work For Max 40 Sec In Each Station Except in A5

3 x AMRAPS @Your Best Technical Effort
-Rest 2 min between-

A. AMRAP 8 MIN
6/6 Half Kneeling KB Strict Presses
8/8 Curtsey Squats (w. KB in goblet hold)
10 Alt. V-ups/Toe Touches
12/10 Cal Bike/Row/150m Run

B. AMRAP 9 MIN
6/6 KB PushPresses
8/8 Reverse Lunges (w. KB in Goblet hold)
10/10 Dynamic Side Plank or 20s/20s Side Plank Hold
12/10 Cal Bike/Row/150m Run

C. AMRAP 10 MIN
150m Run
6/6 KB Jerk
8 KB Squat Clean (both hands on KB)
10 Sprawls
12/10 Cal Bike/Row/Run

* Increase the weight on shoulder2Overhead in each AMRAP