• 2min.: Row/Bike/Run

• 1rnd:
  6 Squat + twists + Hip up/down
  6 Up/down dog
  6 Side squat

• 1min.: Row/Bike/Run

• 1 rnd: w/ barbell
  8-10 Deadlift
  8-10 Muscle clean
  8-10 Front squat
  8-10 Shoulder press
  8-10 Good morning

Add weights...

2 rds:
3 Power clean
3 Front squat
3 Push jerk

• Work on Front squat

Banded Pushdowns with an underhand grip: 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-4 Rounds (supersets) Of:
A)
10 DB Hammer Curls
10 Ring Dips
10 Dual DB Row (on the bench)

B)
10 Glute Ham Raises (GHD)
20m Sandbag Bearhug Carry + 1min Hold 60/40kg

• Rest 2:00 btw sets
• First 3-4 rounds of A, then 3-4 rounds of B

Row 3km

2 Rounds For Quality:
1:00 Jog
10 Barbell Strict Presses 20/15kg
10 Barbell Push Presses
20m KB OH Lunges (10/10)

10min for quality:
1min Ski
10 Lying snow angel
10 Face pull
5/5 Side plank rotations
10 Lat pull down
15sec Hanging knee tuck hold

For time:
5 rounds of DT @50/35kg
4 rounds of Strict Cindy
3 rounds of DT @60/42,5kg
2 rounds of Strict Cindy
1 round of DT @70/50kg

1 round of DT = 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks.
1 round of Strict Cindy = 5 Strict Pull-Ups, 10 Push-Ups and 15 Air Squats.
TimeCap: 30:00

Double DB Single-Leg RDLs: 3 x 8 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• 2 rds:
  45s.: Row
  45s.: Bike
  45s. Ski

• 2 rds:
  8-10 Air squat
  8-10 One leg V-sit up
  6-8 Ring row
  6-8 Push up

• Mobility...

• Work on: Chest to bar

7x500m Row
- Rest 2min btw sets
- Negative splits across all intervals