Metcon
4 x 4min on / 2min off:
A)Buy in: 24/20cal row
AMRAP: 6 burpee over rower + 6 db snatch 35/25lbs
B) 2 rope climb
40 DU/crossover single-under
EMOM9
EMOM9:
- 12 (6+6) double kb gorilla row (leave 1-2 reps in the tank)
- 20-30sec miniband shoulder press
- REST
-> *video: