Strict Chin-Ups

5-5-5-3-3-1-1

20min for Quality
15/12 Cal SkiErg
15 Pushups
15 V-ups
10/10 Hammer Curls

Rest 5min

20min for Load and Quality
15/12 Cal Bike
12 Double KB Squats
12 Box Jumps
12 Double KB Reverse Lunges

OPTIONAL GYMNASTICS
EMOM x10
1) 3-5 wall walk + press with stick (target 20-30s press)
2) rest
*
2-3rounds:
15 snowangel
15 hip extension
30-60s D ball hold

Do three sets of five reps, reset your grip after each rep, max 10s

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Back squat

6 x 3 @ 80-84% (2-3 RIR on all sets), rest 2:30-3:00 b/t sets

25min. amrap with partner
20 pull-ups/ jumping pull ups
30 wall-ball shots
400-m run
– Divide pull-ups and wall-ball shots evenly,
and run together.

AMRAP 14

20 One Arm DB Push Press
10 DB Over burpees
15 Sit-Ups
10 Push-Ups

Rest 1:00 Between rounds

Dales ⚠️

10x
1min Row
1min EchoBike
1min Ski

60 s rest

Go hard but sustainable pace. Take calories on each machine as goal

5 rounds:
15 KBS 24/16kg (US)
10 T2B
5 High Box Jumps 80/60cm