E5mom x5:
500/400m row
12 power snatch (42,5 / 35)

Target: 2:30-3:00 work / round.

5 sets of 3 @ Light Weight

For time:
75/60 cal bike
20 shoulder to overhead 30/20 kg
25 sit ups
60/48 cal bike
20 shoulder to overhead 30/20 kg
25 sit ups
45/36 cal bike
20 shoulder to overhead 30/20 kg
25 sit ups
30/24 cal bike
20 shoulder to overhead 30/20 kg
25 sit ups
15/12 cal bike
20 shoulder to overhead 30/20 kg
25 sit ups

30 min timecap.

Row progression
15 min PK1
15 min PK2
500m all out

2-3 rounds:

10 GHD hip extension
10+10 Db press
20cal machine

4 rounds, each round for time, of:
400m Skillmill Run
15 T2B
30m Sandbag Bearhug Carry 60/40kg
- Rest 1min btw

3 - 5 rounds:

5 Push Ups
10 Barbell bent over Rows
15 Glute Bridges
20 Walking Lunge Steps

For Time:

300 Double Unders
2 Mile Run
100 Toes To bar

**partion however you'd like

4 Sets Of 4 @ 70 - 75%

• 4 - 5 Sec isometric

• Each rep hold for 4-5 seconds about 1 inch off floor/mid shin.

E90s x10:
5 strict pull ups
10 push ups
15 air squats

Aim to choose scaling, rep scheme & break sets, that you can hold them through all rounds.