-2min rest
-build by feel

6 sets:
30sec AB Sprint (go hard!)
- Rest 3min btw sets
- Score: Total calories

4x
9min On/3min OFF

A) AMRAP of
12/9 Cal Echo/Assault
10 Benchpresses @50-60%

B) AMRAP of
10/7 Cal SkiErg
10 Barbell Biceps Curls
10 V-Ups

C) In a 9min window
4K BikeErg
+
Max Reps Sandbag over Shoulder

D) AMRAP of
12/9 Cal Row
7 Strict Pullups
7 Strict Toes-to-bar

5x
New start every 7th minute

21 Cal Row
15 Cal SkiErg
9 Cal Bike
15 Cal SkiErg
21 Cal Row

14 min amrap
Cash in: 1,2 km hill trail run or 2000/1500m row
Then rest of the time:
12 Kb swing 24/16 kg
8 alternating pistols
6 pull ups
4 HSPU

In 10 minutes build moderate load:
Power snatch + hang squat snatch
Immediately into
In 10 minutes build heavy:
Snatch

2-3 SETS
8/8 DBL KB Single Leg RDL
12 SLOW Weighted Good Mornings*
8/8 Single Leg Glute Bridge-Up
-Rest As Needed b/t Sets-

*Option to use Plate, Empty Barbell, or Body Weight.

AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
50m/50m Single Arm KB Suitcase Carry

• RPE 5-6 if recovery day, or push harder if one of your main workout days
• Video: https://vimeo.com/927722637?share=copy

15-20-25
Elevated frog hip ups
Banded 90 shoulder external rotations

3 rounds
7+7 plank to side plank
24 alt. Barbell curtsy squats

3 rounds
20+20 seated banded upperbody rotations
7+7 side lying shoulder rotations

5x2 high box jump / or seated box jump