Warm up
EMOM3
ski machine
15 seconds fast
45 slow
Then
EMOM3
Bike
15 seconds fast
45 slow
Conditioning
ABAB
A-4 minute time cap
15 cal ski
15 hang power cleans 95/63
15 cal ski
At minute 6:00
B-
4 minute cap
15 cal bike
15 burpees
15 cal bike
At minute 12
Repeat both wirkouts
Note
Go moderate/ fast in round 1
Beat your times jn round 2
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