21-15-9 for time:
- Thrusters 35/25kg
- Bar Facing Burpees
- Pull Ups

5 sets of Pause Front Squat + Front Squat
Set 1: 2+2 @75% of 1RM Front Squat
Set 2: 2+2 @80%
Set 3: 2+1 @80%
Set 4-5: 1+1 @85%
- Pause for 3sec at the bottom.
- Rest 2min btw sets

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 12:00 minutes.

2-4rounds:

8+8 Db row
8+8 Db s.l romanian deadlift

EMOM40:
a) run (e.g. 100-200m)
b) row
c) ski / bike erg / air bike
d) rest

Target: Work 30-45s / interval, RPE 7-8

For time

Rx´d
15-12-9
row calories
deadlift@100/70kg

rest 5min

15-12-9-6
hang squat clean@60/40kg
burpee over bar

For time

Scaled
15-12-9
row calories
deadlift@80/55kg

rest 5min

15-12-9-6
hang squat clean@40/30kg
burpee over bar

For time

Rx´d
3rounds:
200m run
9 c2b
9 hspu
3 rope climb

rest 5min

1 round:
400m run
12 bmu
12 hspu
3 rope climb

Scaled
3rounds:
200m run
9 pull up
9 push up
3 rope climb
Scale up with vest

rest 5min

1 round:
400m run
16 pull up
16 push up
3 rope climb

Targets under 15min & 7min

Push press
4x8
(2-3reps in tank)

For time:
3 rounds of:
10 Alt. DB Hang Snatches 22,5/15kg
15 T2B
30 DU
——————— Rest 3mins ———————
20 Alt. DB Hang Snatches 20/12,5kg
30 T2B
60 DU