Warm up

12 Min

3 Min Row , Ski, Bike o. Run

9 Min Amrap (warm up Pace)

12 Shoulder Taps

10 KB Halo 5/5

10/8 cal Row,Ski o.Bike

Metcon 

EMOM 20 Min

Min 1: 1Wallwalk

Min2: 3 DB Snatch + 4 DB Jerks pro Arm

Min3: Cardio Target

Min 4: Rest

Cardio Targets =

Round 1: 15/12 cal Row

Round 2: 15/12 cal Ski

Round 3: 15/12 cal Bike

Round 4: 13 Burpees

Round 5: 50 Double Unders oder 100 Durchschläge Springseil