EMOM for 12 min
Your choice: Row/Bike/VC (no other options?
Minutes 1, 4, 7, 10 Row(12/9) Bike (8/6) VC (cals 8/6, ft 100/80)
Minutes: 2, 5, 8, 11 Row(15/12) Bike (11/8) VC (cals 11/8, ft 125/100)
Minutes: 3, 6, 9, 12 Row(18/15) Bike (13/11) VC (cals 13/11, ft 150/125)
*If cals/ft are not completed within the minute, take the next minute off to recover.
Stay with the same machine/mode for entire emom
WOD
1:00 min max hang power cleans 95/65
2:00 rest
1:00 max cals rower/bike/vc
2:00 min rest
1:00 min max FR lunges 95/65
2:00 min rest
1:00 min max cals rower/bike/vc
2:00 min rest
1:00 max S2OH 95/64