9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold or Chin Over Bar Hold (30 sec cap)
Min 3: Rest minute
16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings
-rest till 7:00-
16-12-8
Calorie Air Bike
Toes to Something
-rest till 14:00-
16-12-8
Toes to Something
21-15-9
Kettlebell Swings
Strength Squad: Strict Press and Deadlift supersets