Strength/Skill: 3x

Complete as a set

• 6 x Push-ups
• 4 x Archer Push-ups (per side)
• 20 x Shoulder taps

Complete as a set

• 20 x Band Face Pulls (1s pause)
• 10 x Fat-bar Curls
• Sled Rope Pull (or 1 x legless rope climb)

Metcon: E6MO6M x 4

• 30/25 Cal Bike Erg
• 400m Run
• 15 x Hollow Rocks