10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical lunge
3×6 Goblet Squat
2×5 Pushups
Then:
EMOM:
10x Headcutter or Clean
10x Dips
10x Walking lunge with weight
10x Burpees
X5 Rounds, minimal rest
Then:
15m plank KB/Sled pull
10x Feet to hands or KTE
10x Clanks (Per side)
X4 Rounds, minimal rest
Then:
3x500m Ski/row 1:1work/rest