EMOM x 8 Rounds (40 minutes):
Min 1 – 100 m Empty Sled Push
Beginner: 50–75 m
Intermediate: Full 100 m
Advanced: Empty sled 100 m FAST
Min 2 – Bike Calories
(same scaling as Week 8 EMOM)
Beginner: 10/8
Intermediate: 12/10
Advanced: 15/12
Min 3 – Ski Calories
(same scaling as Week 8 EMOM)
Beginner: 10/8
Intermediate: 12/10
Advanced: 15/12
Min 4 – Double Dumbbell Thrusters (light–moderate)
Beginner: 8 reps (10–15 lb)
Intermediate: 10 reps (20–25 lb)
Advanced: 12 reps (35/25 lb)
Goal: Always finish by :45.
Min 5 – REST
