A. WARM UP

      2 Sets of

   10 Tempo Ring Row

   3 Floor Rope Climb

   10 Scapular Push Up + 10 Knee Push Ups

   2 Wall Walk

B. GYMNASTICS CONDITIONING

      EMOM 10´Alterating A-B

   15/11 Cal Row

   1-2-3-4-5 Rope Climb (+1 Rep every Set)

Rest 1´

      EMOM 10´Alternating A-B

   15/11 Cal Ski Erg

   12-10-8-6-4-2 Strict HSPU (2 Rep every Set)

C. CONDITIONING CAP 10´

   100 Burpees Facing Line

Every 1´(Including 00:00)

   7 Toes to Bar

TEAM OF 2   40´CAP

   500m Run (Sync)

   500m Row

   1000m Ski Erg

   500m Run (Sync)

   1000m Row

   1000m Ski Erg

   500m Run (Sync)

   1000m Row

   500m Ski Erg

   500m Run (Sync)

   500m Row

   2000m Bike Erg

   500m Run (Sync)

   1000m Row

   2000m Bike Erg

   500m Run (Sync)

   1000m Row

   1000m Bike Erg