5x3 Split Jerk @75%
- Rest 2min btw sets

7 min AMRAP
7 front squat (42,5 kg/ 30 kg)
7 kettlebell swing (24 kg/ 16 kg)

Bike 5 min
Row 5 min

5 min

5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squat

With Cardio machines :
40 sec easy - > 20 sec moderate -> 10s fast
rest 20-30 sec and change machine.
Row, ski and air bike / bike erg. Repeat 6 rounds total so 2 times each machine.
then some overall streching for your body about 5-10 minutes and start workout

6 rounds
1.5 min moderate pace
2.5 min easy pace
rest 30 sec
rotate row, ski, bike, row, ski, bike.

then 3-5 minutes rest

2x10 sec all out sprint on each machine, rest 2.5-3 min bwn sets.
rotate row, ski, bike, row, ski, bike.
so 2 times 10 sec all out sprint with machine.

My row paces 1.46-1.48 and 1.58-2.00
My ski paces 1.51-1.53 and 2.02-2.04
My Assault bike paces 64-65 rpm and easy 59-60rpm

Take score also on top speed on sprints!

Ring Bicep Curls: 4 x 8-10. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1A) Shoulder press 5x3x80%
1B) russian twist 5x16

4 Sets of Deficit Clean Pulls
Set 1: 3 @95%
Set 2: 3 @95%
Set 3: 3 @100%
Set 4: 3 @100%
- Stand on 20/25kg plate
- Rest 2min btw sets

3 rounds for quality:
20m heavy sled push @155kg
10 GHD back extensions @20kg (2 sec pause)
20m heavy bag carry @70kg
10 weighted GHD sit ups @20kg
20m heavy sled pull @125kg

Accessory Work
3 rounds
10-12 double db z-press @ light weight
10-12 double db farmers hold step back lunges
10-12 double db romanian deadlifts
rest as needed

Cool down
2-3 min light cardio
1+1 min forearms streching
1+1 min calf streching
1+1 min hamstring strech

Strenght
Deadlift 3x5 @40-50-60%
Hang Power Cleans 3x5 reps@40-50-60%
Push Jerks 3x5 reps @40-50-60%
rest 2 min bwn sets