Every 2:30 x 6:
3 Overhead Squats
Set 1: @50%
Set 2: @55%
Set 3: @60%
Set 4-6: @65%

:20 ring rows (body parallel to the ground)
:10 rest
:20 hand-release push-ups
:10 rest
:20 air squats
:10 rest

Scaled WOD
10 sets for reps:
:20 ring rows
:10 rest
:20 push-ups from knees
:10 rest
:20 air squats
:10 rest

2min on - 2min off x5:
200m run into
AMRAP:
5 wb (9 / 6)
10 db snatch (22,5 / 15)

Target: You should have 40-80s time for the AMRAP.
Go hard, Overall RPE 9-10.

5 Sets (new set every 5min)
AMRAP 3:
10 Strict Pull-Ups
12 DB Bench Presses 20/15kg
- Max cal Row, in remaining time. Goal is at least 90sec of work for the erg, min 25/20cal. SEND IT!!!
- Rest 2min btw sets

• For the movements, goal is unbroken, but 2-3 quick sets for pull-ups is great and 2 quick sets for bench if needed to avoid failure!

Scaled:
10 Kipping Pull-Ups / 8 Strict Pull-Ups

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 14:00 minutes.

Warm Up
2 rounds
2min cardio
20 banded monster walk
20 banded hip bridges
20 banded air squats
1 min plank hold
then some mobility&warm up lifts for squats

Strenght
5 sets
3 Tempo Back Squats (3-4 sec lowering down), Come up as you like
build to heavy weight, starting at 50% of 1rm back squat
rest 2-2.5 min bwn set

Intervals
50/40 - 40/32 - 30/24 - 20/16 - 10/8
calories of rowing @moderate/fast pace.
or
40/32 - 32/26 - 24/20 - 16/12 and 8/6
calories of air bike
alt time with partner or rest 1:1 bwn sets

EMOM 12

Minute 1 : 5 + 5 Seated One Arm Shoulder Press
Minute 2 : 12/9 Cal Bike
Minute 3 : 20 Sit-Ups

Partner WOD,
12 min AMRAP YGIG
16 push ups
20 wall balls 9kg/6kg
20 box jumps 60cm/50cm
50 Cross overs

AMRAP 18

Bike 50/40 Calories
50 Box Step-ups 24/20"
20 Burpees

Incline Bench Press w/ DB´S 4 x 8, Rest 2:00

Chest Supported DB Row 4 x 8, Rest 2:00

Wall Walk 4 x 7, Go Every 2:00