5 sets of 3 reps

10min Rowing / AB / Run (easy pace)
- Flush those legs!!!!

POST-WORKOUT STRENGTH
EVERY 4:00 x 3 SETS
12 Total Seated DB Alt. Arnold Presses
10 DB/Plate Reverse Flyes
20 Alt. DB Slides
Rest w/ Time Remaining

• RPE 5

4 x ( 6 - 8 ) Weighted Dip ( rack ), Rest 2:00

3 x 10 Strict Pull-ups / Weighted Pull-ups, Rest 2:00

5 x 8 Shoulder Press BHD Neck, Rest 2:00

4 x 10 Chinese Dumbbell Row, Rest 2:00

32min EMOM
1.min Ski 10-17cal
2.min Bike 10-17cal
3.min row 10-17cal
4.min rest

2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Roll
10 Elevated Calf Raises**
**Pause for :02 in bottom.
Rest As Needed b/t Sets-

Rive ja työntö

75s on - 30s off for 5 rounds:
a) air bike
b) row
c) bike / ski erg
d) 8m shuttle run
e) burpee to plate

4 rounds
2 Min Erg
2 Min Amrap  1 Assblaster + 1 reverse burpee
2 Min Erg Or Shuttle Run
2 Min Amrap 5+5 alt leg v-ups + 20 Rope Jumps
*Scale v-ups up  to 5-10 toes to bar

30s on - 30s off x6:
a) 6-10 alt. db hang clean + amrap SU / DU
b) 6-10 air squat + amrap SU / DU

Result: # of rope jumps