Rx¨d& Scaled
For time:
5 rope climb scale up --> 3 legless
25/20cal echo
5 rope climb

Rx´d
For time:
2rounds:
400m run
10m hs walk
10 sandbag to shoulder M:50-70kg / W:30-50kg
10m hs walk
10 c2b

rest 3min

1round:
400m run
10m hs walk
10 sandbag to shoulder
10m hs walk
10 c2b

Scaled

For time:
2rounds:
400m run
3 wall walk
8 sandbag to shoulder
3 wall walk
8 pull up

rest 3min

1round:
400m run
3 wall walk
8 sandbag to shoulder
3 wall walk
8 pull up

Target under 15min, Time cap 20min (Total time)

5x8 Snatch Grip Deadlift >90%

EMOM8:
a) 3-6 push up + 6-12 sit up
b) 10-20 russian kbs

Target: work ~30-45s / interval.

RUNNING INTERVALS

Warm-up:
1600m Run

Then

3 rounds of:
800m Run, light/moderate (zone 2)
Rest 1:30
600m Run, moderate (zone 2-3)
Rest 1:30
400m Run, moderate/fast (zone 3-4)
Rest 3:00

———————OR———————

SKI INTERVALS
3 rounds of:
1000/900m Ski / Row, light/moderate (zone 2)
Rest 1:30
750/700 Ski / Row, moderate (zone 2-3)
Rest 1:30
500/450m Ski / Row, moderate/fast (zone 3-4)
Rest 3:00

EMOM 15 (3 rounds), alt btw:
- 2 Skin The Cats
- 3 Wall Walks
- 4 BMU
- 10 GHD Sit-ups
- 40 DU

1min max pistols

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
16 Alternating leg V-ups

__

SNATCH



Build up to a 1 rep max snatch in 15:00 minutes.

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CLEAN AND JERK



Build up to a 1 rep max clean & jerk in 15:00 minutes.

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ACCESSORY

Skull crusher,
3 x 10 (easy)

Barbell bicep curl,
50 reps in as few sets as possible

Romanian deadlift with dumbbells,
3 x 12 (easy)

Barbell forward raise,
3 x 10 (easy)

Sideplank hip touches,
3 x 15/15

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(OPTIONAL) CONDITIONING

3 Rounds for time:
50 Air squats
40 Hip extensions
30 Push-ups

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 miutes Jog

SKILL 4/4
12 min skill of your choice