15 EMOM

1. 150m Row or Ski Erg
2. 12 Dual Dumbbell Push Press (rpe 6-7)
3. 15-Meter Plate Back Rack Walking Lunge (25/20/10 kg)

5′ Rest

15 EMOM

1. 8R+8L Single Arm Dumbbell Upright Row
2. 10R+10L Single Arm KB Overhead Reverse Lunge (Contralateral)
3. 6 Chin-Up + 10 Push Up

Accessory Work
4 Sets
12 Tall Kneeling Kettlebell Horn Bicep Curl
12 Single DB OH Tricep Extension
*RPE 8/10
(rest 1-2 minutes between sets)