Basic Endurance @ HR Zone 2-3 ( 50 minutes )

6 Minutes Cardio
1 Round :
10 Banded Circle
20 DeadBugs
30 Air Squats
6 Minutes Cardio
1 Round :
1:00 Plank
10+10 One Arm Deadlift w/ KB
10 Active Spiderman

4-5sets
3 push press behind the neck + 2 Snatch balance + 1 ohs

(40-60%, BE FAST, not too heavy)

EMOM x 8-12
1) bike
2) 5 snatch grip dl + 5 snatch + 5 OHS
3) bike
4) 5 snatch grip push press + 5 snatch balance + 5s bottom of OHS

Bench press 8x3@72,5%
Last set amrap

2rounds
6min easy pace row

2min moderate row.

2rounds
6min easy pace bike

2min moderate standing bike.

2rounds
6min easy pace ski or run

2min moderate ski or run

No rest between rounds.rest 2min between machines, PK1-2, easy enough

4 rounds of:
6 slow Dragon flags
8 strict T2B
10 Ab-wheels
12 Weighted AMSU
Rest

Partner workout

20min AMRAP
60/42 cal row (share)
10 DB snatch (syncro) 22,5/15
20 alternating box jump (10 each)

AMRAP 11

45 Double Unders
6 D-Ball Clean 60/40kg
21/15 Cal Echo Bike
6 D-Ball Clean 60/40kg

A,
Back squat 4th cycle (add 5kg to your previous training max!)
Week 1
1x5@65%of the new training max
1x5@75%
1x5+amrap @85%

Goal: 5+2-3 reps in the last set

B,
Deficit Deadlift 5RM

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10 cm or so box/plate.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
21-15-9 reps, for time of:
Thruster @43/30kg
Pull-up
Box Jump @60/50cm

"Jumping Fran"

Goal: Sub 9 mins

E,
4 rounds for max reps of:
max rep Box Plyo Skiers, 20 secs
Rest 40 secs
max rep Med Ball Floor Press Toss, pick load, 20 secs
Rest 40 secs
max rep Slam Balls, pick load, 20 secs
Rest 40 secs

Box Plyo Skiers- high box