Tri erg WOD:
Tri Erg:
Every 9 min for 36 min:
600/550 m Row
500/450 m Ski Erg
800/700 m Bike Erg
– Start a new group every 3 min
Bang for the Buck Sunday
A, EMOM 12 min (3 Rounds): (min 18-30)
1, 10 Good Mornings
2, 10 DB Z Press
3, 10 Bent Over Barbell Rows
4, Rest
– Adjust weights/reps to RIR 2
B, AMRAP 16 min: (min 33-49)
1200 m Run
Then Max Rounds of:
4 Burpee Box Jump Overs 24/20 inch
8 Alt SA DB Hang Clean & Jerk 22.5/15 kg (50/35 lbs)
C, E30sec 3 min (2 Rounds): (min 52-55)
1, 25 sec Left Side Plank
2, 25 sec Right Side Plank
3, 25 sec Russian Twists (light DB)
