22min Amrap
Run 6 rounds
60 Plank shoulder taps
60 Russian KB swings
Run 4 rounds
40 knee push ups
40 Russian KB swings
Run 2 rounds
20 push-ups
20 Russian KB swings

3-4×3@80-85%, fs-%, rest 2-3min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, sn-% / ohs-%, rest 2-3min

AMRAP 10

5 Deadlift 70/50kg
10 Wallball Shots
15 Ring Row

Teams of 3

35min

Bike
🔽
Alt A and B each round

A. 10 Double KB Deadlifts
3x Farmers Carry
10 Double KB Deadlifts
3x Farmers Carry

B. 15m Burpee Broad Jumps
6x Shuttle Runs
15m Burpee Broad Jumps
🔽
Rest

6 Rounds
1min Row cal
15s rest
1min Echo Bike cal
15s rest
1min Ski cal
15s rest
1min C2 bike cal
15s rest
1min Rest
15s rest

Back Squat

Build 3 RM in 20 minutes

EMOM 40

1) Assault/Echo bike
2) Row
3) SkiErg
4) rest

Not all out. Pick a target for calories. Example 13 cal on each machine through the whole workout.

Warm Up
3x40/20/10s echo bike, add speed. rest 20s bwn sets
band pulls + banded hip activation
then barbell prep as needed and hit the workout

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + snatch 3x1+2reps@60-70%
snatch 8-10x1reps@75-85% , new set every 30sec
tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
clean+jerk 3x2+2reps@60-70%
clean+jerk 6-8 x 1+1reps@75-85%, new set every 45 sec

Metcon
emom 15
1) echo bike
2) double kb hang snatches @16/24kg's
3) kb thrusters @16/24kg's
target reps is 6-8 per movement.
15 sec on / 45 sec off (sprint/fast moving each time)

Cool down
3-5 minutes of light echo bike

Back Squat

8-8-6-6-4-4

Go Every 3:00