FOR TIME
150/100 Cal Bike/Row/Ski
75 Pull-Ups
50 DB Box Step Overs @50/35lbs
25 DB Devil's Press
*Athlete may partition reps as needed.
(Score is Time)

or

PARTNER WORKOUT OPTION
IN TEAMS OF 2...
AMRAP x 25 MINUTES*
8 Pull-Ups
6 DB Box Step Overs @50/35lbs
4 DB Devil's Press

*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil's Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch.
- Score is Total Cals on Bike

Daily Video: https://vimeo.com/780859387

3 rounds, 3 mins each, for max reps of:
15/12cal Ski
10 Alt. DB Power Snatches 22,5/15kg
max reps in remaining time, C2B
- Rest 1:30 btw each round

On The 2:30 x 6 Squat Snatch

Set 1 : 2 Reps @ 65%
Set 2 : 2 Reps @ 70%
Set 3 : 1 Rep @ 75%
Set 4 : 2 Reps @ 70%
Set 5 : 2 Reps @ 75%
Set 6 : 1 Rep @ 80%

5:00 Min Cardio
30s Pass Trough
30s Around Worlds ( Left )
30s Around Worlds ( Right )

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Set 1 77.5% x 5
Set 2 87.5% x 3
Set 3 97.5% x 1+
Set 4 100 % 1
Set5 105% 1

7 sets (1 set every 5 min.)

400/300m row
15 wall balls
10 toes to bar
5 burpee box jump over@70/60 cm

Goal: 1:30-2:00 rest each round.

Warm Up:

200m Easy Swim

Main Swim:

13 x 100m

Rest 1:30 Between

Cool Down

100m Easy Swim

B. Push press + jerk

6x 2+2 build to 80% of push press.

AMRAP 6

10 Wallball
5 Deadlift 60/42,5kg