Don't even think about working out!

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

A: Row: 12 x 750m. Goal is to row fast in the anaerobic zone. 90 sec 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:
Emom 12-15 min: 2 x Squat snatch
Start from 60% and build up

B: 3x3 Back squat. Find days heavy set of 3, then do 2 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: 3-10 x strict hspu quality work

B:
5 rounds for time:
12 x Db Deadlift 22,5/15 kg
9 x Db Hang power clean
6 Db Stoh

C:
4 min emom:
5s hollow hold + 5x hollow rock + 5 x V-ups + 5 x tuck up

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

Wu: Easy swim for 200m

A: Swim 9 x 150 m. Rest 1 min 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/assault bike + 4 min mobility + 5 min barbell warmup

A:
10 x every 90s:
3 x tng power snatch + 3 x tng power hang snatch + 3 x ohs
Start from 50% of 1 Rm power snatch and build up

B: 40-50min aerobic training

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

Warm-up: Easy row/ski/assault bike for 10 min + 10 min movement specific warmup

A:
6x 4min on / 2 min off:
A: 40 cal row + amrap 8x 75/65 Box jump + 15/ 12 push up
B: 30 cal ski + amrap 10 x sumo deadlift high pull 35/25 kg + 10 x stoh 35/25 kg

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

Rest is when the gains happen!

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

A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 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: Emom 12-15 min: 1 x Clean
Start from 70% and build-up

B: 3x2 Back squat. Find days heavy set of 2, then do 2 sets with 80-90% of days max weight

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