Swim 1000-2000 m

1a) Glute Bridge DB Floor Press: 5 x 10 reps . Rest 30 sec
1b) Inverted Rows: 5 x 15. Rest 30sec

Complete alternating a, and b,!
5 work sets with a challenging load/position

4 RFT:
5 Man makers 2x20/15kg
5 Box get overs 120/100cm
5+5 DB OH Walking lunges 30/20kg
20/17cal Row

TC 20min

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(20)
5rds
10 hang cleans 95/65-challenge-135/85
10 hanging knee raise-challenge-toe to bar
250m row

Opt(12)
Iso
4x6
upright row
curls
oh extension
alt shoulder press
4x:30 plank
-4x1 power clean
-3x100m farmer's carry
-gym goat

Finisher
50 double crunch
1:00 hamstring stretch

3 Rounds (9 Intervals)
Start new every 4th minute

A) 500/400m SkiErg
B) 500/400m Row
C) 1000/800m BikeErg

CONDITIONING

EMOM x15

1) 30-70 DU
2) 1-2 Rope Climb
3) 5+5 Double KB Front Rack Reverse Lunge (alternate legs on each lunge)
RPE 3 to 4

Target: 15-20sec rest on each minute

Tailoring Options:
DU→ single unders
Rope Climb→ from lying to standing

Every 90s:

Split Jerk (from the rack or blocks)

2-2-2 (70/75/80%)

1-1-1 (80/85/90%)

Of 1RM Split Jerk

3 rounds for time
21 DB hang CL & Jerk 22,5/15kg
15 m DB OH walking lumge (2x7,5m)
9 burpee pull up

Timecap: 15 mins

Rotate stations every 2 minutes for 40 minutes.
Station 1 – 90 sec run or bike + max KB swings
Station 2 – Ski for calories
Station 3 – 15 sit ups, 30 s arch hold
Station 4 – rest

• 5 Strict chin-ups