Tri erg WOD:
Every 9 min for 36 min (4 Rounds):
40/30 Cal Ski Erg
5 Shuttle Runs (2*7.5 m)
30/22 Cal Row
5 Shuttle Runs (2*7.5 m)
20/15 Cal Bike Erg
Bang for the Buck Sunday
A, EMOM 12 min (3 Rounds): (min 18-30)
1, 30 sec Max Strict Pull Ups
2, 30 sec Max DB Z Press
3, 40 sec Max Back Rack Alt Deficit Lunges
4, Rest
B, AMRAP 12 min: (min 34-46)
10 Burpee to Target
10 DB Snatches 22.5/15 kg (50/35 lbs)
C, EMOM 4 min: (min 50-54)
1, 20 sec Hollow Rock + Rest 10 sec + 20 sec Hollow Hold
2, 20 sec Superman Rock + Rest 10 sec + 20 sec Superman Hold
