4.11.19

Three Ships Collective – Functional Fitness

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 1, 2, or 3 Rope

Climbs*

MIN 2 – 7 TTB + 100m Sprint

MIN 3 – 10 Alt. DB Snatch

(Athlete Choice, Heavy)

*Athlete choice on number

and style. Can be legless or

with legs. Need to choose at

start of the workout and

hold for entire EMOM.