Warm Up

10 min AMRAP

- 1 min bike or row

- 3 of 3 position push-ups

- 10 sec couch stretch (p/leg)

- 10 supinated BB rows @ 45/35

- 10 kang squats

E3MOM - 1 round (18 min total)

1) row (meters)

2) 10 KB deadlifts + 30 sec plank + 30 sec superman hold

3) bike (miles)

4) 10 tempo push-ups + 10 band pull-aparts

5) 200m buy-in run

- then -

20 sec HS hold + 10 hang DB snatches (5 p/arm)

6) 10 supinated barbell rows + 10 tempo air squats

Remaining Time

- extended mobility

- work on weaknesses