A. Front Squat – Build to a tough set of ten

Bi. 8 minute EMOM
1 – 5 Seated Box Jumps
2 – 20-sec Assault Bike (high effort)

(Rest 3 minutes)

Bii. 8 minute EMOM
1 – 6 alt Rotational Ball Slam
2 – 20-sec Ski (high effort)

(Rest 3 minutes)

Biii. 8 minute EMOM
1 – 5 Deadlift (drop and go, speed throughout)
2 – 20-sec Row (high effort)

*Monostructural efforts go by feel and aim to build up throughout the 20-sec interval

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