Amrap 14 mins
200m run
Kb snatch 4-8-12… *
12 wall ball @9/6kg

*split evenly (4=2/2…) @24/16kg
Reps of Run and wb don’t change but KB snatches are increasing by 4 reps each round!

REST 3 mins

Amrap 14 mins
5 burpee pull up
[Goblet lunge L+R + squat ]x 5 set
Double under 20-30-40-50-60…etc
200m run

Increase Du by 10 reps each round!

4 Intervals

AMRAP 5
200m Run
10 Deadlifts @ 83/63
10 Handstand push-ups

AMRAP 5
20/15 (cal) Echo bike
15 Box jump overs, 24/20″
10 Pull-ups

– Rest 3:00 between intervals –

Pace. The overall intent here is fast, repeatable pace on each interval. Start hard but settle into your 5m pace after the 1st run/air bike. Your goal is to keep moving the whole 5-minutes each time with only rests being the transitions or rest between sets of the same movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
Adaptation. Improve your aerobic capacity in a sports-specific context.

4 sets:
10 Prone Incline Barbell Curls
- Rest 1:00-1:30 btw sets

4 sets:
10 Arnold Press + Skull Crushers
- Rest 1:00-1:30 btw sets

-25cal / 17cal ski OR 29/20cal row (18-22spm) OR 34/25cal bike

-10 t2b / 14 kipping leg raise

5x 2
*2min rest
*build to heavy

5 sets:
10 Diamond Push-ups
- Rest 1:00-1:30 btw sets

3 Rounds:
15/12cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12cal Ski
15 Banded Tricep Ext. (light band – fast reps)

-into-

3 Rounds:
10 Alt. V-ups
20 Lying Heel Taps
10 Leg Raises

3x 5
*rest as needed
*small pause at the receiving position

6 Rounds, go every 1:00-2:00

5 Hang (squat or power) cleans + 5 jerks*