EMOM for 24 Min:

Min 1 – 8 Box Jump Overs (24/20)

Min 2 – 10 Toe2 Bar

Min 3 – 12/9 Cal Row


Rest 5 Min at end, then….


For Time:

1000M Ski Erg

Little Two-parter today!  First, we’ll take 24 minutes working on three separate skills.  The rep schemes are such that you should have a good amount of rest each minute after hitting your numbers, so focus on good form each minute.  Then, after a 5-min break, we’ll test a longer Ski erg distance for time!  Get after this one!


Scaling Options:

Box height -> 20/16 -> as needed (Elite (30/24)

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar


Cool Down:

Banded bully stretch – 2 min per side

Video courtesy of Self Holistic Health


Cobra Pose – 1 Min

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