10 Min EMOM:
1) 10 Bulgarian Split Squats each leg ( 1 foot elevated on bench in a lunge position)
2) 10 GHD situps or 10 T2b

rest 2 mins
 For Time: 15 min Cap

18-15-12-9-6-3
Row Cals
Bench Press 185/95 (heavier bench press 70% of 1rm)

Rest 3 mins

For time: 15 min Cap
18-15-12-9-6-3
Ski/ or bike cals
deadlifts 185/125

for quality not time:
1 Min Plank
1 Min Double KB front rack hold 53/35
x3