Warm-up: 600m easy row + (5 x easy 100m + fast 100m)

A: Row: 6 x 1500m. Goal is to stay just under the anaerobic zone. 3 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

Warm-up: 10 min general warm up + 5 min mobility + 10 min barbell warmup

A: 10 min emom: 1x pull + 1x power clean + 1 x front squat + 1 x stoh (max 70% 1rm clean)

B: Build up to: Every 90s: 1x high hang + 1 x low hang +1 x Push jerk

C: 4x6 Back squat. Find days heavy set of 6, then do 3 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training: (Bike/Run/Row/etc.)

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 10 min emom: 5-10 t2b quality work

B: 10 rounds for time: 10 c2b + 10 x box jump + 10 cal row

Cool-down: Easy row for 5 min + 5 min mobility

Warm-up: Easy swim for 200m

A: Swim 20 x 50 m. Rest 15 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

Cool-down: Easy swim for 200m

Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warmup

A:
5 min otm: 5 tng power snatch + 5 x ohs
5 min otm: 3 tng power snatch + 3 x ohs
5 min otm: 2 tng power snatch + 2 x ohs
Rest 2 min between sets

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

Warm- up: 5 min easy row + 5 min easy assault + 10 min movement specific warmup

A:
18 min amrap:
50/40 cal row
40 wb
30 db snatch 22,5/15 kg
20m db ohs lunge 22,5/15 kg
10/7 ring mu
100 du.

Cool-down: Walk 10 min outside

Just take it easy!

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row 8 x 1200m. Goal is to stay just under the anaerobic zone. 2,5 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup

A:
10 min emom: 1x pull + 1x power snatch + 1 x ohs + 1 x snatch balance (max 70% 1Rm clean)

B: Build up to: Every 90s: 1 x high hang + 1 x low hang + 1 x ohs

C: 5x5 Back squat. Find days heavy set of 5, then do 4 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training (Bike/Run/Row/etc.)

Warm-up: 10 min easy ski/row/assault bike + 10 min mobility

A: 10 min emom: 5-10 c2b quality work

B:
20 min amrap:
6 x devils press 22,5/15 kg
8 x t2b
10 x db thruster 22,5/15 kg
12 cal row

Cool-down: Easy row for 10 min + 5 min mobility