Warm up

 

2 rounds

 

1 min bike or ski

5 suitcase kb deadlifts each side

10 banded good mornings

5 sumo inchworm+ push up

10 Jefferson curls with a light weight (kb off a box)



-Strength-


3 sets


40m Single arm farmers carry

Super set with

10 sumo stance good mornings (light)




-WOD-



EMOTM 28


Minute 1 - 15/12 cals ski

Minute 2 - 5 bench press (climbing)

Minute 3 - 15/12 cals bike

Minute 4 -  15 Russian Kb swings 70/53