Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s @ 90% Watt

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Bike workout:

5 Rounds of:
4:00 min @ 75%
2:00 min @ 100%

5-10 min cooldown

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Bonus:

Hanging from pull-up bar, accumulate 3:00 minutes.

Banded deathmarch with wallball in bearhug, accumulate 10:00 minutes
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Partner workout

3 rounds of
20”-20” Partner Hs hold
20 syncro Db snatch@20/12,5kg (10/side)
20 syncro medball sit up@9/6kg
20 partner wall ball above rack@9/6kg

2 rounds of
50”- 50” Partner Forearm plank (one at a time)
50 - 50 double under (one at a time)
50 burpee ( you GO, I GO )
50 syncro air squat

1 round of
80” - 80” waiters walk@15/10kg ( one at a time )
80 plate G2OH @15/10kg (You GO , I GO )
80 ring row (You Go, I Go)
80 m dumbell bearcrawl ( 40m each, one at a time ) @2x20/12,5kg

Timecap : 40 mins

For time:

20-15-10
Push Press 40/25kg
Bar Over Burpees

Band Triceps Complex: 60s each. No Rest
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Snatch

Warm-Up

200m Easy Swim

Main Swim :

13 x 100m

Rest 1:30 between sets.

Cool Down

100m Easy Swim

DB Bicep Curls - Down the rack!
1 Round:
- Pick a weight you can only complete 4-6 reps with, then, work your way down the rack completing 2-3 reps more on each set. No rest as you work your way down.
- Goal: Complete 4-5 sets with descending weight.
+
Pick 2 from the list below:
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5-…-5 of:
BB Jerk
5RM

3-3-2-1-N of:
BB Back Squat
70% 1RM 3 reps
75% 1RM 3 reps
80% 1RM 2 reps
85% 1RM 1 rep
90% 1RM max reps

• (1+1+1)-…-(1+1+1) of:
BB Clean Pull + Power Clean + Squat Clean
1RM