Warm-up: 5 min Assault bike + movement prep

A: 6xEvery 5 min:

A:21/18 cal Assaultbike + 15 Bar facing burpee + 9 Db Snatch 70-90lbs/40-60 lbs
B: 21/18 cal Assaultbike + 15 Box jump 30/24 + 9 Kb swing 32-40kg/28-32kg

Alternate between A and B, 3 sets of A and 3 sets of B

Cool-down: Easy assault for 10 min + 1o min mobility

Rest, that's an order!

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

A: Row: 8 x 500m @ 5k pace. 30 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 9 min: 1 x clean
Start from 70% and build-up

B: Back squat. Find days heavy set of 2.

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

Warm-up: 6 min ab/ski + 10 min movement specific warmup

A: 5 rounds for time:

5, 4, 3, 2, 1 x rope climb
50 du
15 m handstand walk between each rope climb set.

Do 5 rope climbs, then 50 du and 15 m handstand walk. Then 4 rope climbs, 50 du, and 15 m handstand walk etc.

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

Warm-up: Easy swim for 200m

A: Swim 8 x 50 m. Rest 75 sec between sets. Fast 50m sprints.

Cd: Easy swim for 200m

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

A: 8-10 min emom:
1 x power clean
Start from 70% of 1 rm power clean and build up (max 90%)

B: 40-50min aerobic training

Cd: Easy row for 5 min + 5 min mobility

Warm-up: 5 min Assault bike + movement prep

A: 15 x 1 min on / 1 min off:

A: 5/3 bar mu + 30 du
B: 7 HSPU + 4 DL 120kg/80kg
C: 15 air squat + 7 t2b

Alternate between A, B and C, 5 sets of all

Cool-down: Easy assault for 10 min + 10 min mobility

Recovery mode - ON

Warm-up:: 3x3min Assaultbike with increasing speed, 1 min mobility between rounds, movement wu for burpee + c2b

A: 3xEvery 4 min:

21/18 Cal Assault bike
10 bench over burpee
10 c2b

Fast assault + steady pace on burpees + unbroken c2b

Cool-down: Easy assault for 10 min + 10 min mobility