| Warm up – 2 RNDs |
| 400m Row (Sprint) x 2 |
| Bike 10 cal Sprint x 2 |
| Skill Practice |
| EMOM 5 |
| 20s chin over bar hold |
| 6 RFT |
| 10 Muscle Snatches 35/25 |
| 10 KB Swings |
| 10 Weighted Sit ups |
| 10 Cals Bike / row / ski erg |
| 4 KB Turkish get up |
| Stretch |
| Foam Roll – Full body |
Thursday – 5 Nov 2020
