Monday
Warm up
EMOM x 9
  1.  Machine
  2. Inchworm + push up
  3. Bear hug sandbag walk
Metcon
6 rounds
Machine *
3 Wallwalk
150ft farmers carry 30/20kg ( 3 x 50ft shuttle lengths )
*Machine menu :
400/360m Row/Ski
800/720m C2 bike
300m run
Target time : 18 mins ( 24 min time cap )
Finisher
Squat snatch
1 @80-90%
4 @65-75%
3 @70-80%
2 @75-85%
4 @70-80%
3 @75-85%
2 @80-90%