Christmas Eve Les Mills

2 min row
45 cal
2 min ski erg
25 cal

EMOM for 6 mins:
5 shoulder press - start at 60% 1RM and go up 5kg each min until fail, then drop back to previous weight to complete.
40kg-45kg-50kg-55kg(3pp)-50kg(3pp)-50kg(3pp)

3 x 12 Alternating seated single arm cable rows

3 x 12 single arm bench press @20kg

EMOM for 6 mins:
Max strict deadhang pull-ups (3 sets overhand / 2 sets underhand grip)
8-6-5-5-5

1 x 25 GHD Back ext

1 x 25 GHD sit-ups (full ROM)