Running and Rowing

6x2min Skillmill Run
Rest 2min btw

6x2min Rowing
Rest 2min btw

First all 6 sets of running or rowing and then move on. Score the distance.

In teams of 3 for 45 minutes at consistent effort:

Station 1: Bike for meters
Station 2: Ski for meters
Station 3:
800 m row
66 double DB/KB shoulder to overhead (light weight)
40 m bear walk or 20 m HS walk

if upper/lower endurance and LT test is done do swallow:

150 burpees FT

Pause back squat 5x3 (medium load, 3s pause)

EMOM20 (40s on/20s off)
1 assault bike
2 weighted lunges
3 pullups
4 Db press
5 rest

15-12-9-6-3
HSPU kipping
Double Under x 3
Timecap: 13 mins

• you cannot do kipping if you dont have at least one strict HSPU

Back squat
3x5x50%

Front squat
3x4x55%

Optional Accessory

GYMNASTIC STRENGTH

Gymnastic Ab-Work

1-2 rounds

RPE 3+ to 4

Mobility

For Time
50 DB Squat Cleans @2x15/12,5kg
- 3 Burpees at the top of each minute
TC: 12 min.

7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean
- Light weight (easy to handle)
- Slow and controlled, but explode on top
- Focus on movement