Find your 1RM

For 40 min
1) Shuttle run 15m
2) cal row
3) cal bike erg
4) rest
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Set a single number of calories and complete that amount of work each minute - every minute.
Last done Dec 7th - those who did it should aim to add calories to their last score.
Score is total reps/cals

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Goal & Intensity:
Build endurance and anaerobic capacity by maintaining a consistent effort across running, rowing, and biking intervals. Set a fixed number of calories per minute and aim to match or exceed your previous score from Dec 7th.

Desired RPE/Effort: 7–8 (70–80% effort)

Overheadsquat 5 reps max.

Build Heavy 1 DL

Toes To Bar

1 x Sub Max Set
1 x 80% @ Sub Max Set
1 x 70% @ Sub Max Set
2 x 50% @ Sub Max Set

Go every 2:30

EMOM 10
Clean Pull + Hang Clean + Jerk

Work from 65% and add, avoid going to failure

On a 8:00 clock:
Build to a heavy 3 reps of Hang Power Snatch

For time with Partner :

30 Power Cleans 60/42,5kg
50 Wallballs 20/14p
20 Power Cleans 60/42,5kg
40 Wallballs 20/14p
10 Power Cleans 60/42,5kg
30 Wallballs 20/14p

TC 12

40min EMOM:
1) 5 Power Snatch (60/40kg)
2) 5 C&J
3) Round of Cindy
4) rest

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

If you snatch more than 100kg/70kg use 70/45kg in the workout. You can scale Cindy to C2B pull-Ups and higher reps if you are a badass. This is not all out, but can be a bit spicy. Scale if needed.

Shoulder Stability (4/4) 
3-4 rounds, rest as needed between:

1) 30sec + 30sec Single Arm KB/DB Standing Overhead Hold. (KB/DB overhead, and stand still for 30sec)
2) 10-15 Banded Face Pull video
3) 10+10 Seated Rotator Cuff video
4) 10-20 Scapula Push-Up video

RPE 3+ to 4

Target: This workout is to build your shoulder stability, not a “strength training at any cost”. Concentrate on your form and use loadings that fit your fitness level.