5 Rounds:
15/12cal Assault Bike
10 GHD Sit-ups
1:00 Rest

Straight into:

5 Rounds:
15/12cal Ski
10 SDHP 43/30kg
1:00 Rest

Accessory Work
5 sets
20m sledge push sprint + 20m sled pull (hand over hand pulls)
rest 2 min bwn

Cool down
2-3 min light cardio
1+1 min banded bully strech
1+1 min banded tricep strech
1-2 min deep squat hold, move weight ankle to ankle

Weightlifting&Strenght
Every min for 5 minutes
3 squat cleans @66-71%
rest 1 min
Every min for 5 minutes
2 squat cleans @76-81%
rest 1 min
Every min for 5 minutes
1 squat clean @86-91%

Push Jerk 3x8 reps (tng, start with light/mod weight and goal is to be able link in good rhytmh with barbell) rest 2 min bwn
this is more like "skill" work =
then
3x3 of Push Jerk, climb to heavy 3 but no fails. rest 1-2 min bwn

10 rounds with partner:
10/8cal Assault Bike
Max Ghd Back Extensions

While partner A is biking 10/8 calories, partner B does max reps GHD and then switch. Both partners do 5 rounds, total of 10. No rest btw rounds.

EMOM 10:
Min 1-2: 3m
Min 3-4: 4m
Min 5-6: 5m
Min 7-8: 6m
Min 9-10: 7m

Scaled:
2 Wall Walks + :15 Hold on last rep

For time
21 DL 100/70kg
400m run
18 DL
400m run
15 DL
400m run
12 DL
400m run

Reps 20, 19..10..3, 2 and 1

Choose movement:
Goblet squat
Front squat
Back squat
Overhead squat
Stepping lunge (side)

For example 20 back squat, 19 front squat, 18 overhead squat, 17 back squat and so on..

5 rounds:

800 m run
Barbell complex @35/25 kg:
10 SDLHP’s
10 hang power cleans
10 front squats
50 double unders

500m row/ski
then 3 rounds of
20 band pull appart
7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
12 banded KBS ( focus on using hip only, heigh of the KB doesn't matter)

5x 6 @ 80%
rest 2 min b/w

Ring Rows: 3 x 20-25. 90s.
- Use an angle that is 'easy'
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)