Card Deck 4.0
♥️ Man Maker with out thurster
♣️ Thurster
♦️ Box over with dumbbell
♠️ Row/ ski 9/ 6 cal

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Ws
10/10 Single Arm Banded Rows
10/10 Single Arm Banded External Rotations
-Rest as Needed b/t Sets-

EMOM30
a) rope climb training / lying to standing
b) air bike
c) rest
d) 4-8 double db devil's press
e) bike / ski erg
f) rest

Work 30-45s / min.

Target: HR 70-80% of HR max, @zone 3.

5 rounds for consistency:
800 m run
12 pull ups
21 DB snatches
2 min rest between rounds

For Time:
125/100 Cal Ski, Bike, or Row/ 1 Mile Run
50 Deadlifts 100/70kg
30 Wall Walks

4-5 rounds:
10 KB Bottom Up Presses L+R
10 Lu Raises
10 Plate Around The World (alt. direction after each round)
10 Ring Support Knee Ups
- Rest as needed

Benchpress 10x5@65%

For time
10 half rope climb
20 target burpee
30 alt. One arm swing
40 Syncro goblet squat @24/16kg
30 Push up
20 T2B
10 wall walk

P1 starts with the rope , P2 starts with wall walk and moves up, you are done when P2 finished the rope climbs and P1 the wall walk.

Timecap : 12 mins

Rest 3 mins

Every 10 mins x 2 sets ( Swing & Snatch)
Syncro 100 USA swing @24/16kg
Remaining time is rest
Syncro 100 Snatch @24/16kg
Remaining time is rest

For quality
Alternate between:
50-40-30-20-10 crossover SU
25-20-15-10-5 abmat situps

AMRAP 10
5 DL
5 burpee bar muscle-up