40-60 minute Bike, Run or Row @ Zone 2 Cardio

Deadlift 15-12-9-6 reps

Warm Up 200m Easy Swim

Main Swim

25 x 50m Swim

Rest 1:00 between

Cool Down

150m easy Swim

For quality
3 - 4 rounds
A. Banded scapula pull x 10 - 12
B. Seal row DB version x 10 - 12
C. Hollow rock x 10 - 12
D. One handed ring row x 10 - 12

EMOM 12
Minute 1: 8-10 Strict HSPU
Minute 2: 15 Hollow Rocks (add weight if possible)
Minute 3: 1-2 Legless Rope Climbs

HSPU options: Strict, strict to pads, pike push-up, DB Push Press
Rope Climb options: Legless, legs, halfway, floor to standing.

ACCESSORY

abs:
3x
max reps toes to bar
15 v-ups
max reps toes to bar
-rest 1min between rounds

EMOM x10-16

1) 20-50 DU
2) 5-10 ttb

3 sets of Push Jerk:
2 rounds of:
9 Push Jerks
Rest 45 secs
6 Push Jerks
Rest 30 secs
3 Push Jerks
Rest 1 min

• Rest 3min btw each set

Set 1: 9 reps @ 65 % / 6 reps @ 70% / 3 reps @ 75%
Set 2: 9 reps @ 70 % / 6 reps @ 75% / 3 reps @ 80%
Set 3: 9 reps @ 70 % / 6 reps @ 75% / 3 reps @ 82%

5 Sets :

clean pull + hang power clean + power clean + push jerk @ 65-70% of C&J

• Drop between HPC & PC

10 min Amrap
12 kb clean and jerks alternating 24kg/16kg
12 box step overs with kb 60cm,24kg/50cm 16kg
12 push ups over the kettlebell