Class times this week; 5:45 am, 8:30 am, &5:30 pm

Pre-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups, C2B pull-ups, pull-ups, plank ring rows, HSPU, push-ups...
– On the fourth set, perform AMRAP until failure.

WOD
EMOM 5:
:35 max-calorie row, ski, bike
EMOM 5:
:40 max-calorie row, ski, bike
EMOM 5:
:45 max-calorie row, ski, bike
EMOM 5:
:50 max-calorie row, ski, bike

PUREFIT VERSION

Pre-workout:
Every 2:00 x 4 sets:
1-5 pull-ups, plank ring rows, push-ups...
– On the fourth set, perform AMRAP until failure, use this as strength work, scale as necessary.

WOD
EMOM 5: (Scale the time if necessary for more rest)
:35 max-calorie row, ski, bike
EMOM 5:
:40 max-calorie row, ski, bike
EMOM 5:
:45 max-calorie row, ski, bike
EMOM 5:
:50 max-calorie row, ski, bike